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Tuesday 3-22-16

Whoa, 16.4 still has us all beat up. Well, time to go at it again today everyone.

Also, be sure to check out Paleo Provisions of Facebook. The lady, Brooke, who runs company is close and would be able to deliver to the gym. Go over and check out her page and give her a try. We’ve had some of her meals and they’re pretty good! She also makes dressings like a Paleo Ranch.

The Intro class ends this week and as they enter classes next week, be sure to make them all feel welcome by going up to them and introducing yourself. We’re all a family, at the same place, aimed at the same goals.

Competition Tuesday Swink Fundamentals & Performance -Shoulder Mobility -Shoulder Strength

Skill: -Split Jerk

For Time: -800m Run Then, 3 Rounds of -10 Split Jerks (165/125) -5 Muscle Ups Then, -800m Run

Pullup Strength: 3 Sets of: -12-15 Bent Over Rows -Max Chinups

Swink Barbell Front Squat -3, 2, 1, 1, 1, 1, 1 (building to H.S.)

Clean + Push Jerk + Clean + Jerk -5×(1+1+1+1), heavy for each set

Halting Deadlifts -3×3 -lift off to mid thigh, pause 2 sec, lower weight to 1″off ground.  Weight should be mid heavy. Make sure you lift the bar off the ground to mid thigh just as a clean.


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Whoooooo….😥

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