Wednesday 8-20-14

Tuesday was a tough test we gave you and you all made it through. Congrats to all of you who got a new 5 rep on deadlift that came out to be more than your old 1 rep!  Remember you need these numbers in order to progress forward.

Swink Fundamentals
-Shoulder Strength

Strength:
-3×5 Back Squat (+5lbs)

Skill: Push Jerk

10:00 Ladder
1, 2, 3, 4, etc., reps of:
-Double Under
-Push Jerk

Swink Performance
Strength:
-5×5 Back Squat (+5lbs)
-5×Max Ring Rows

21-15-9
-Calorie Row
-Pullups

image

Who needs more of this?!  Make sure you let us know by TODAY!!!

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