Monday 9-28-15

Hey everyone, unfortunately we have a cancellation tomorrow.  The 9 a.m. class will be cancelled tomorrow only. We are extremely sorry for this and hope you understand.

Now, don’t forget that this Saturday is our Anniversary Dinner starting at 7 p.m. and money is due by this Wednesday.  We’d love you all there in attendance of possible, we kind of like you guys… 😆

Also, shirt pre-orders are due by this Saturday.

Remember

there are 3 options. We have a sign up at the gym to place your name, shirt style and size all on the sheet. Don’t forget.

***IF YOU DID NOT READ THE ABOVE, GO BACK AND READ***

Swink Sweat
Skill:
-Single Leg, Single Arm Deadlift
-Turkish Getups

8 Rounds of 1:30 of work, :30 rest
Odd Rounds:
-10/leg Single Leg, Single Arm Deadlift
-Jumprope with remaining time
Even Rounds:
-3/arm Turkish Getups
-Jumprope with remaining time

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Skill:
-Split Jerk

Skill/Strength:
-Take 12:00 to build to a tough single Clean and Jerk

Complete the following:
-10 Clean and Jerks (60% of above)
-30 Ring Rows 
-10 Clean and Jerks
-20 Ring Rows
-10 Clean and Jerks
-10 Ring Rows

Core:
-Accumulate a 5:00 Plank, as few sets as possible

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
-Take 12:00 to build to a tough single Clean and Jerk
-3×2 @80%

For Time:
-800m Run
Rest :45 sec
-800m Run

*Record time for each run and total time for run and rest. If possible, use a watch to track your times.

Core:
-Accumulate a 5:00 Plank, as few sets as possible

image

Girls night was a success!

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