Couple of great days of training so far. To give you all a heads up, this Friday both Fundamentals and Performance will be testing your Back Squat, so try to be there if possible.
Also, don’t forget about our Ugly Sweater Christmas party on the 19th at 6:30pm. It’s going to be a great time for sure!
Swink Sweat 6×3:00 Rounds: 0:00-1:00 AMRAP -10 Deadlifts -5 Front Squats 1:00-3:00 -Max Calorie Row :30 rest between rounds
Swink Fundamentals -Shoulder Strength -Glute Strength
Strength: -3×1 Front Squat -Split Jerk, 1-1-1
Skill: -Ring Dips
For Time: -30 Ring Dips -30 Goblet Squats (50/35) -15 Ring Dips -15 Goblet Squats
Swink Performance -Shoulder Strength -Glute Strength
Strength: Clean & Jerk -1×1@70%, 1×1@75%, 1×1@80% -5×2 Front Squat @75%
Skill: -Bar Muscle Ups
Every 2:00 for 12:00 -5 Bar Muscle Ups -10 Burpees to 6″ target above highest reach
Core: -3×:45 sec Weighted Planks -3×15 GHD Situps
Extra Credit -ACTUALLY take the time to do some mobility and recovery with a LaCrosse ball and foam roller
Incase you didn’t know what we are doing today!