Monday 4-25-16

It’s Monday everyone, time to get back to some good ol’ training.

A couple of things to take advantage of this week:
Airrosti will be in the gym this Wednesday from 5:40-7:40pm and Saturday from 8:00-9:40am.  Airrosti is a soft tissue rehab company who specializes in our type of athletes. If you have a nagging pain or something just isn’t working right, you should check them out. On those days, they’re giving free 20 minute injury assessments to anyone who reserves a spot. You MUST sign up online in order to reserve your spot.

Wednesdayhttps://go.airrosti.com/scheduler/event/0FIVO6THAWY

Saturdayhttps://go.airrosti.com/scheduler/event/J2ZOO6UA23Q

Lets fill up these spots….IT’S FREE!

Also, this Sunday, May 1st, is our get together we had to postpone. Be there at 2pm and it’s a bring your own food. There will also be a grill if needed.  We hope you all can make it out to this!  The address is written at the gym on the events whiteboard.

Swink Intro
-Review Squat

Skill:
-MedBall Front Squat
-Jumprope

3 Rounds of:
-400m Run
-50 Singles
-20 MedBall Front Squats

Core:
-3×1:00 Planks

Swink Sweat
5×4:00 rounds with 1 min rest
-500m Row
-25 DB Swings
-As many Jump Ropes with remaining time

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Strength:
-5, 4, 4, 3, 3, Back Squats

21-15-9
-Power Cleans, RX (75/55) RX+ (135/65)
-WallBalls (double the reps)

Core:
-3×30sec Weighted Planks

Swink Performance
To be done before or time in between:
Strength (in addition to Back Squats):
-Push Press, build to heavy single, 2×2 @90%, 2×3 @80%
-Clean Pulls, 3×3 @100%, 3×2 @105%

Today be done following the “21-15-9”:
Rest 5:00
21-15-9
-Thrusters RX (75/55) RX+ (95/65)
-Double Unders (double the reps)

3 Rounds not for time
-15 GHD Situps*
-15 Hip Extensions

*this is in addition to the core above, not to replace or to do instead of

image

Had a great run with our Swink Family!

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