• Swink Athletics

Tuesday 12-29-15

What a day Monday was! Those workouts in all classes were tough ones. Great job everyone.

Remember, there’s a little schedule adjustment this week.

Thursday – no Open Gym, gym closed Friday – one class, noon (12pm)

On Friday, as it is January 1st, we’d love you all to be there if at all possible, including the Sweat class. We are going to do a brief motivational talk before we begin the day and we’d love you all to hear it. Any motivation is better than no motivation, right!?

Competition Tuesday -Hip Mobility -Glute Strength

Strength: -5×5 RDLs on riser

Skill: -Broad Jumps -Single Arm DB Swings

EMOTM for 10:00 Odd Rounds -12 Left Arm DB Swings -10 Broad Jumps Even Rounds -12 Right Arm DB Swings -10 Broad Jumps

Pullup Strength: -3×Max Pullup Hold, chin over the bar 3 Sets of: -10 Seated DB Curls -15 DB Bent Over Rows

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

Hang Snatch (below knee) + Snatch -5×2 @70%

Snatch Pull -80%x3, 85%x3, 90%x3, 80%x3

Halting Snatch Deadlift (knee) -3×3 @70%

Back Squat -3×4 @70%


Just keep that head down and keep trucking forward….”if it’s worth having then it’ll take hard work”

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