• Swink Athletics

Tuesday 9-15-15

Competition Tuesday is going have results for each class now. Meaning, we will be posting results at the end of the night, we’d love you all to see everyone’s hard work that they put in.

Also, if you are ever available, try and make it out to our Barbell class at 6:15pm. It only will help with efficiency in some of the most difficult lifts, the Clean and Jerk and the Snatch. This class is free to all unlimited members. Only a small drop in fee for our 3x a week class. This class is truly designed to allow for improvement in these lifts. The more you come, the better you get.

Competition Tuesday Swink Fundamentals & Performance -Ankle Mobility

Skill: -Double Unders

For Time or as far as possible (30:00 cutoff) -1600m Run -1600m Row -160 Double Unders -16 Burpees

Pullup Strength -3×15 Bent Over Rows -3×Max Strict Chinups

Swink Barbell Technique: -Snatch Long Pull + Press in Snatch, 3 x (3+3)

Block Snatch -70%x3, 75%x2, 80%x1, 73%x3, 78%x2, 83%x1, 75%x3, 80%x2, 85%x1

Hang Snatch High-Pull (below knee) -75%]4×4

Floating Snatch Deadlift on Riser -90%x5, 95%x5, 100%x5


Oh we gonna row….and run!

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