Tuesday 8-18-15

Reminding everyone that this Saturday we are leading a Nutrition and Mental focus talk at noon. Again, if you can be there, please come. We’d love to try and educate as many as possible.

Now, time for a little Competition Tuesday.

Competition Tuesday
Swink Fundamentals & Performance
-Shoulder Strength

Skill:
-Thrusters

For Time:
-500m Row
-25 Thrusters (bar)
-15 Pullups
-300m Row
-15 Thrusters
-10 Pullups
-200m Row
-10 Thrusters
-5 Pullups

This will be fast and expected to have the intensity high!

Pullup Strength:
3 Sets:
-15 “A”s
-Max Rep Strict Toes to Bar  (as close as possible)

Swink Barbell
Technique:
-Hang Muscle Snatch, 3×3

High-Hang Snatch
-Heavy Single (HS)
-1×1 @80%, 1×1 @85%, 1×1 @90%, 1×1 @95% (% of HS)

Power Clean + Power Jerk
-HS
-1×(1+1) @80%, 1×(1+1) @85%, 1×(1+1) @90%, 1×(1+1) @95%

Snatch Pull
-1×2 @100%, 1×2 @105%, 1×2 @110%, 1×2 @90%

image

Support each other always.

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