Tuesday 1-19-16

Tuesday is here and we got a good workout ahead of us. Be there!

Remember everyone that this Thursday, the 21st, we will be doing an “Open Prep” class at 5:30pm. Be there to learn more about Kipping and Butterfly and how to use our new bands.

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

Skill/Strength:
-5×5 Deadlift, singles @80%

15:00 AMRAP…but we mean for you to push it!
-10 Sumo Deadlift High-Pull (75/55)
-10 WallBalls
-10 Double Unders
-10 Calorie Row

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

Snatch
-H.S.
-2×(90%x1, 95%x1, 100%x1,% of H.S.)

Snatch Pull
-95%x2, 95%x2, 3×2110%

Front Squat
-70%x2, 2×2 @80%, 2×2 @85%

Back Squat Jump
-5×3 @20% (% of BS)

image

Bam….

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