Monday 6-15-15

Back at it everyone!  Monday is here, bringing a new week with a lot of skill practice. It’s a “lighter” week, focusing on skills and techniques. Today, we have both classes ultimately doing the same workout, however, what leads up to it is different. Still please come to your normal class time to take advantage of the skills planned for each class.

Also, we have Airrosti coming on Wednesday the 17th from 5-7pm. The link to sign up for a 15 min injury assessment time slot is here. This is a great opportunity to talk to someone about your nagging aches or pains and steps to get on the road to recovery.  Take advantage of this free service were providing you guys!

Here we go:

Swink Fundamentals
-Shoulder Mobility
-Hip Mobility

Skill/Strength:
-Pistol Squats
-3×12 Pistols (6/leg)

7:00 AMRAP
-5 Burpee Box Jumps
-6 Pistols

Core:
-3×5 Reverse Crunches

*Any time left over must be spent on the foam roller or lacrosse ball to focus on recovery!!

Swink Performance
-Shoulder Mobility
-Hip Mobility

Strength/Skill:
-Bar Placement and being aggressive
-3×3 Clean Complex @70%
(1 Power Clean, 1 Squat Clean, 1 Front Squat)

7:00 AMRAP
-5 Burpee Box Jumps
-6 Pistols

Core:
-3×5 Reverse Crunches

*Any time left over must be spent on the foam roller or lacrosse ball to focus on recovery!!

image

It was great grilling Saturday after class. Thank all of you that showed up and stayed to chill out with us!

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