Monday 12-23-13

Christmas is almost here folks!  As a reminder, Monday is normal class schedule. On Tuesday, we are only have 5:30am and 9:00am. Wednesday we are closed and back to normal schedule starting with Open Gym on Thursday from 4-8pm.

Swink Fundamentals
-Shoulder Strength/Mobility

2 Sets of accessory work:
-10 Bent Over Rows (45/35)
-10 Good Mornings

-8:00 to work to a heavy 10 rep on Deadlift.

12:00 AMRAP
-3 Deadlifts
-6 Pushups
-9 Air Squats

Swink Performance
-Shoulder Strength/Mobility

-Back Squats 5×4 @86%

-Row Machine Conditioning (10:00)

-3 Sets Max Reps Strict Toes 2 Bar

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Just a normal day at the office!

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