Tuesday 3-8-16

Only 2 more days until 16.3 everyone, get excited!  Congrats everyone on 16.2, some amazing performances no doubt. We’re very proud of all of you who have taken on these challenges no doubt and it’s only been 2 weeks.

Same scenario this Friday for 16.3, be there at 5:30pm, hang out afterwards.  We truly enjoy getting you all together on Friday nights for this event so we look forward to seeing you again.

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

Skill:
-Push Jerk

For Time:
15-12-9-6
-Deadlift
-Front Squat
-Push Jerk
M:(115,135,165,185)
W:(75,95,115,135)

Pullup Strength:
3-4 Sets
-Max Rep Bent Over Rows, tough weight
-Max Chinups

Swink Barbell
Snatch
-70%x1, 75%x1, 80%x1, 85%x1, 90%x1

Clean & Jerk
70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)

Clean Pull
-90%x2, 2×2 @95%

Back Squat
-70%x3, 3×3 @75%

image

Look at Delane getting after 16.1!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s