Tuesday 1-12-16

Guys, can you believe that the month of January is almost half way through?!  Are you where you wished you were when January 1st hit?  Is the old you, the December 2015 you, happy with where the mid-January you is at? 

If you have set goals for the new year, are you taking the proper steps to achieve those goals?  Often times you need a game plan and we can help!  We would love to help you lay down a plan to success for you, but we need you to let us in and let us know what you want to achieve.

Just ask yourself, would the old 2015 you, be happy with the current 2016 you…

We also never want you to think you aren’t good enough, because you are. That’s not what this is about. We always want the best for you, in any version.

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

Strength:
-3×8 Deadlift @70%, controlled lowering, touch and go reps

For Time:
-Accumulate a 1:00 Hollow Body Hold
-200m Run
-20 Pushups
-20 Box Jumps (24/20)
-Accumulate a 1:00 L-Sit
-20 Box Jumps
-20 Pushups
-200m Run
-Accumulate a 1:00 Hollow Body Hold

Pullup Strength:
-see the charts posted from yesterday and ask your coach

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

Snatch
-5×1 @73% OTM, 5×1 @78% OTM, 5×1 @83% OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles

Snatch Pull
-95%x2, 105%x2, 110%x2, 2×2 @110%

Front Squat
-H.S.

Back Squat Jump
5×3 @20% (% of B.S.)

image

The bromance continues….

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