Monday 5-2-16

What a fun time we all had out at Chris and Janie’s Ranch in Alvarado. They’re very gracious for opening their place for us and we had an amazing time.  Thanks again guys! 

What’s next this month?!  REGIONALS!!!!
They’re local, here in Dallas and they’re the weekend of May 13-15.  We plan to be there at least Friday and Saturday, but will most likely end up there on Sunday as well. As your coach about it so they can explain more.

Swink Intro
-LaCrosse Ball intro
-Shoulder Mobility

-Deadlift Review
-Pressing (Strict, Push)

5 Rounds of:
-10 Push Press
-10 Deadlifts

Swink Sweat
8×1:30 on :30 off
-Shuttle Run
Even rounds: as many Box Jumps with remaining time
Odd rounds: as many DB Snatch with remaining time

Swink Fundamentals
-Shoulder Mobility
-Shoulder Strength

-Build to tough 5 Rep on OHS

8:00 AMRAP
-1 Deadlift, heavy
-12 Bar-facing Burpees
-24 Double Unders

-2/side 30sec High Plank, 1 arm 1 leg

Swink Performance
Before or after Fundamentals:
EMOTM for 8:00
-3-5 Muscle Ups

Recover completely

4 Rounds of:
-200m Run
-10 Chest 2 Bar
-5 Power Cleans (165/125)


One of the many things we did at The Ranch. Thanks again guys for having us out!

Leave a Reply

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

You are commenting using your 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