Monday 1-12-15

Sad day in Texas, Cowboys do not advance…

Well, on to strengthening our bodies and minds. Here’s to Mondays!

Swink Fundamentals
-Shoulder Strength

Skill/Strength:
-3×5 Back Squats, +5lbs from last week
-3×3 Strict Press, same weight as last week

3 Rounds of Tabata (:20 sec of work/ :10 sec of rest, 8 times)
-Tabata Row (meters)
Rest 1:00
-Tabata Pullup hold
Rest 1:00
-Tabata Hollow Rocks

Swink Performance
-Shoulder Strength

Strength:
-5×3 Back Squats @75%
-3×12 Bent Over Rows, tough weight

10:00 EMOTM
Odd Rounds:
-4 Bar Over Burpees*
-1 Deadlift (heavy)
Even Rounds:
-4 Pullups/Chest 2 Bar*
-1 Deadlift

*the reps can and should be adjusted depending on your efficiency with these movements. If you need more time, lessen the reps by 1 at a time. If you have time to kill, increase the reps by 1.

image

Some L-Sits we forgot to give the rest of the evening classes. We’re doing them again on Tuesday, so try to be there.

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