Tuesday 12-15-15

What a fun Monday, now on to an even more fun Tuesday!

Bring those running shoes everyone…

Don’t forget about our Ugly Sweater Christmas party this Saturday at 6:30pm. Gift exchange, awards, games, food, etc…AKA good times!!!!

Finally, we’d love you to sign up for the Row’d Royalty online row competition coming up on January 7th. We promise not to do any rowing from the 24th until then. The link is here.

Competition Tuesday -Ankle Mobility -Glute Strength

Skill: -Clean Technique

For Time: -800m Run with MedBall -10 Lunges over the bar -5 Power Cleans -400m Run with MedBall -20 Lunges over the bar -10 Power Cleans -200m Run with MedBall -30 Lunges over the bar -15 Power Cleans

Pullup Strength: 4 Sets of: -Max Chinups, right into -Max DB Curls (against the rig)

Swink Barbell Technique: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance -4 x (1+1+1)

Snatch High-Pull + Hang Snatch (below knee) + Snatch -3RM; -(1+1+1) @90%, (1+1+1) @95%

Snatch Pull (controlled eccentric in proper position) -1×4 @85%, 3×4 @90%

Halting Snatch Deadlift (knee) (controlled eccentric in proper position) -1×3 @80%, 3×3 @85%

Back Squat -1×6 @70%, 3×6 @75%

We’re watching for good movements…promise!