Friday 10-10-14

Friday is here!  Whoo whoo!! 

Remember we do not have class this Saturday but we will post a workout for you all to do. We want to see what your times will be.  So do it!!!!

Next Saturday here in Midlothian, there is a 5K we would like you all to make it out to. The link is here.  Let us know who all sign up for this.

Swink Fundamentals
-Shoulder Strength

Strength:
3 Sets of:
-15 Strict Hanging Leg Raises
-10 Strict as possible Pushups

For Time:
20-18-16-14-12
-Cal Row
-Dumbbell Snatches (alternating)
-Box Jumps

Swink Performance
Strength:
3 sets of:
-10 Dumbbell Strict Press (heavy as possible)*
-10 Dumbbell Bent Over Rows*
-20 Hollow Rocks

*DB Strict Press and Rows are to be done unbroken

For Time:
10-8-6-4-2
-Deadlift (must increase weight each set and must be unbroken)
-Double Unders*
-Burpees
*Double Unders are 20-18-16-14-12

image

Your coach doing those Dumbbell Snatches.

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