Wednesday 10-14-15

We are about half way through this month already it’s crazy!

Reminder that today, Airrosti will be at the gym at 6pm to do a foam roller class. This is perfect for everyone, especially newer members. If you’re able to be there, please come by and hopefully learn a few things about the roller.

Because of the time of this class, we will all be doing the same workout, just slightly modified for the Fundamentals to Performance.

Swink Sweat Skill: -Wood Chops

30:00 EMOTM (1) -20 Reverse weighted Lunges (2) -22 Wood Chops (3) -24 Plank Shoulder Taps

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -3×5 @70-75% from Mondays weight

Skill: -Clean and Jerk

Complete the following (20:00 cutoff): 21-15-9 -Clean and Jerk -Bar Over Burpees

Core: -3×20 Hip Extensions

Swink Performance -Shoulder Strength -Glute Strength

Strength: -3×5 Front Squats @75%

For Time (25:00 cutoff) 27-21-15-9 -Clean and Jerk -Bar Over Burpees

Core: -3×20 Hip Extensions

Prehab/Rehab information time!