Friday 5-6-16

Sorry everyone for the late post. As some of you know, I love movies and Captain America came out last night so we had to go see it!!!

Anywho, don’t forget that this Saturday, we are doing the 9:45am class at Frank Seale middle school track. The address is 700 George Hopper Road. We will still have our 8am Performance class, but will cut it a bit short in order to get to the track on time.

Don’t forget Regionals are next Friday-Sunday!!!  Be looking for an adjusted schedule Thursday, Friday and Saturday.

Swink Intro
Skill:
-Cleans

Complete the following:
-30 Power Cleans

Core:
-3×Max Rep Hanging Leg Raises

Swink Sweat
18:00 AMRAP
-MB Bear Crawl
-20 Dead Bugs
-Crabwalk
-20 Bird Dogs

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Strength:
-4×5 RDLs
-4×5 BTN Press, wide

For Time:
-50 Calorie Row
-25 Power Cleans RX (95/65) RX+ (115/80)
-30 Calorie Row
-15 Power Cleans RX (115/80) RX+ (135/95)

Swink Performance
Strength:
-4×5 Ring Dip Negatives/Weighted Ring Dips
-4×5 Muscle Up transitions, any form/type

For Time:
-100 Double Unders
-25 Power Snatches (75/55)
-50 Double Unders
-15 Power Snatches (95/65)

Core:
-3×15/side Plank MedBall pushes

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