Wednesday 12-9-15

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!