Tuesday 4-12-16

Just reminding everyone that this Sunday, at 2pm, we are heading to Janie and Chris’ Ranch to have our Post Open Celebration. It’ll be potluck or bring something to grill if you’d like.  The address to the Ranch is at the gym on the whiteboard.

Also, Saturday, the 23rd, we will not be having class that morning. Instead, we’d like you all to venture out and come do the Rowdy Run 5K with us. It’s at 8:30am and you can find it on Facebook or Google by searching the name. From there you can register online or the day of. We hope everyone can join us for this.

On to today:

Competition Tuesday
-Hip Mobility
-Glute Strength


For Time:
-1 Mile Run
-40 Deadlifts, RX (135/95), RX+ (225/175)

Swink Barbell
-3, 2, 1, 1, 1, 1, 1

Clean and Jerk
-2, 2, 1, 1, 1, 1, 1

Front Squat
-3, 2, 1, 1, 1.

Back Extensions
-3×10, no weight

Swink Performance
After Fundamentals, Session 2:
Ring Dips
-practice by doing Negatives and using a band. Focus on keeping the rings close by pretending there are zippers on your sides

-5×5 Negatives/Strict/Weighted

For Time:
-800m Run
-100 Hollow Rocks

“It doesn’t need to be fancy to be effective…”


This stuff was the bomb and we’ll be carrying this real soon!

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