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Tuesday 8-18-15

Reminding everyone that this Saturday we are leading a Nutrition and Mental focus talk at noon. Again, if you can be there, please come. We’d love to try and educate as many as possible.

Now, time for a little Competition Tuesday.

Competition Tuesday Swink Fundamentals & Performance -Shoulder Strength

Skill: -Thrusters

For Time: -500m Row -25 Thrusters (bar) -15 Pullups -300m Row -15 Thrusters -10 Pullups -200m Row -10 Thrusters -5 Pullups

This will be fast and expected to have the intensity high!

Pullup Strength: 3 Sets: -15 “A”s -Max Rep Strict Toes to Bar (as close as possible)

Swink Barbell Technique: -Hang Muscle Snatch, 3×3

High-Hang Snatch -Heavy Single (HS) -1×1 @80%, 1×1 @85%, 1×1 @90%, 1×1 @95% (% of HS)

Power Clean + Power Jerk -HS -1×(1+1) @80%, 1×(1+1) @85%, 1×(1+1) @90%, 1×(1+1) @95%

Snatch Pull -1×2 @100%, 1×2 @105%, 1×2 @110%, 1×2 @90%


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Support each other always.

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