Tuesday 2-2-16

Everyone, it may be crazy to think, but we enjoy getting to see all of you day after day. We enjoy training you and watching you do amazing things. Things you never thought you’d be able to do. Things that sometimes get hard and yes, we do enjoy helping you through the tough times.

Sometimes, however, those tough times do get the best of you, we can understand that. We need you to understand that we are willing to help you through any and everything, we just need your help as well. The mind is a crazy thing and can play mean tricks on you. The gym, our gym, is never the place to ever feel bad about yourself or your accomplishments. Be proud of them and own them

We want you to see those accomplishments and we aim to point them out. Never think they are never good enough. You are there to release, to achieve something new, to train to be better/stronger/faster. So, when you achieve those things, OWN IT!

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

-Knees to Elbows

For Time:
-30 Deadlifts (135/95)
Then, 3 Rounds of:
-200m Run
-15 Hand Release Pushups
-10 Strict Knees to Elbows
-30 Deadlifts (135/95)

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

Hang Snatch (knee)
-5×3 @70%

Snatch Pull
-3×4 @80%

Snatch Lift-Off
-3×4 @90%

Back Squat
2×(60%x10, 65%x8, 70%x6)

Extra Credit
Rest 5:00 from above workout, then:
-10/15 Power Cleans (135/95)
Then, 2 Rounds of:
-400m Run
-30 Double Unders
-20 Ring Dips
-10/15 Power Cleans


Read this…remember it!

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