Tuesday 12-22-15

What a great way to start the week with Mondays workouts.

Just a reminder, the schedule for this week is:

Tuesday – normal schedule
Wednesday – normal schedule
Thursday – 9am class, closed the rest of the day
Friday – closed
Saturday – normal schedule

Bring your running kicks!

Competition Tuesday
Swink Fundamentals & Performance
-Hip Mobility
-Ankle Mobility

-Power Snatches

5 Rounds For Time:
-200m Run
-15 Double Unders
-10 Weighted AbMat Situps
-5 Power Snatches

Pullup Strength:
-4×8 Bent Over Rows

Swink Barbell
Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance
-4 x (1+1+1)

Snatch High-Pull + Hang Snatch (below knee) + Snatch
-90% x (1+1+1), 95% x (1+1+1)

Snatch Pull (controlled eccentric in proper position)
-1×4 @85%, 1×4 @90%, 2×4 @95%

Halting Snatch Deadlift (knee) (controlled eccentric in proper position)
-1×3 @80%, 1×3 @85%, 1×3 @90%, 1×380%

Back Squat
-1×6 @70%, 1×6 @75%, 6RM


We can’t forget to congratulate Coach Meg on her recent graduation from Baylor Nursing!

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