• Betsy

Tuesday 12-8-15

If you guys get a chance, head over to see our post about our Member of the Month for December. Just click this link here.

Now today we have a small Strength piece and then on to some running. If ya got running shoes, bring em, it’s going to be a beautiful day for a run.

Competition Tuesday Swink Fundamentals & Performance -Hip Mobility -Glute Strength

Strength: -3×7 Deadlift on riser @75%

Skill: -L-Hang/L-Sit

For Time: -800m Run -30 Double Unders -1:00 L-Hang/L-Sit -400m Run -1:00 L-Hang/L-Sit -30 Double Unders -800m Run

(After today, that’s an extra 2000m towards your 100,000m challenge)

Pullup Strength: 4 Sets of -Max Chinups, right into -Max Dumbbell Curls

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

Snatch High-Pull + Hang Snatch (below knee) + Snatch -6×(1+1+1) @70%

Snatch Pull (controlled eccentric in proper position) -4×4 @85%

Halting Snatch Deadlift (knee) (controlled eccentric in proper position) -4×3 @80%


This game is killing us! Can’t wait for the rematch.

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