Tuesday 7-7-15

Wednesday is the Row retest, so if you’re able to be at the gym that day that would be great!  Also, a reminder that we are doing a 5K this Saturday morning at 8:15am and the warmup beginning at 8am. We will still have our normal class at 9:45am as well.

Finally, because memberships have just been charged, we’d like to go over how they work again.

Swink Sweat is a 3x a week price and it allows any 3 classes per week. The options are 12:00pm and 6:30pm. This is on Mon, Wed and Fri.

Swink Fundamentals & Performance has 2 options, 3x a week and unlimited. The 3x a week price gets you any 3 classes a week with multiple options to choose from. More on unlimited later.

Swink Barbell is 2x a week, Tuesday and Thursday at 6:15pm. It runs $65 a month.

Unlimited allows you to participate in all and as many classes as you wish. This also means multiple times a day. By far the best value especially if you’re able to take advantage of multiple class options.

Competition Tuesday
Swink Fundamentals & Performance
-Shoulder Mobility
-Shoulder Strength
-Glute Strength

3 Sets of:
-5 Strict Press
-10 Bent Over Rows

5:00 AMRAP
-10 Double Unders
-8 Push Press
Rest 2:00
5:00 AMRAP
-10 Double Unders
-8 WallBalls

Pullup Strength
-4×20 “A’s”

Swink Barbell
-Tall Snatch, 3×3

-Build to a heavy single

-1×3 @75%, 1×2 @80%, 1×2 @85%, 3×1 @90%

Pause Front Squat + Front Squat
-5×(1+1) @70%


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