Wednesday 1-14-15

Tuesday was great at giving you all some skill work to focus on going forward. Today is all about that skill work!

Swink Fundamentals
-Shoulder Mobility/SMASH!

-3×5 Front Squat, +5 lbs from last Wednesday
-3×12 Bent Over Rows, tough weight

-Split Jerk footwork and technique
-5×1 to find a tough Clean and Jerk weight

Swink Performance
-Shoulder Mobility/SMASH!

-5×3 Front Squats, @70%
-30 total strict Pullups in as few sets as possible/30 total negatives

-5× (1 Power Clean + 1 Clean + 1 Jerk), @70% of C&J
-5×3 Clean Pull, @90% of Clean


Workout buddies are the best accountability you can have. Do you have one you look for when you come to the gym?!

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