Tuesday 5-24-16

What a great day at the gym Monday was, a good way to start the week off right. Today we switch gears and go after a different set of goals.

Remember this coming Monday, Memorial Day, we have Murph going down at 10am. We hope you can all join us for that and the fun afterwards with the little get together at Mike and Lauren’s place. Food, swimming and possibly a fire!!  👍

Swink Fundamentals
-Glute Strength

For Time:
-1000m Row

Rest as needed

For Time:
-1 Mile Run

Both are for time, so be ready. Don’t miss out either.

Swink Performance
Clean:
-60%×2, 70%×2, 80%×1, 85%×1, 90%×1
Jerk:
-60%×2, 70%×2, 3×2 @80%
Clean Pull:
-4×3 @90%

-5×3 Halting Deadlifts (at the knee), tough

8:00 Ladder
2, 4, 6, 8, 10, 12, etc.
-WallBalls
12, 14, 16, 18, 20, etc.
-Double Unders

Core:
-3×15/side Anti-Rotation Band Presses

image

A picture of the old gym, running at night….memories!

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