Wednesday 4-27-16

These past few days have been some good training. We hope everyone stays safe overnight and is ready to get after it today. 

Remember, Airrosti is going to be in the gym from 5:40-7:40 tomorrow (only a few spots left) and again on Saturday from 8:00-9:40am.  If you’d like to get an injury assessment done, a free 20min injury assessment, you have to sign up by following these links.

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

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

Also, a reminder about our get together this Sunday starting at 2pm at Janie and Chris’ Ranch. The address is on the board and it’s in Alvarado. We hope to see you all there!

Swink Intro
-Hip Mobility intro
-Glute Strength intro

Skill:
-Deadlift
-Swings

10:00 AMRAP
-15 Deadlifts
-150m Row
-15 Swings

Swink Sweat
Find challenging weight on Back Squats

Every 2min for 16:00
-10 Burpees
-5 Back Squats

Swink Fundamentals
-Glute Strength
-Ankle Mobility/Strength

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

Every 3:00 or 4:00 for 5 Rounds, complete:
-400m Run Sprints

Core:
-3/side 30sec Weighted Side Planks

Swink Performance
Add either into Strength if there’s time, or do for “Session 2”
Strength:

-Push Press, 3×3 @85%, 3×2@88% (using weight from Monday)

-Bent Over Rows, 4×8-12, tough

5 Rounds For Time:
-10-20 Unbroken Toes 2 Bar
-15 KB Swings

image

Using the bar or 200lbs, technique always comes first.

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