Wednesday 6-8-16

What a day Tuesday was, a grinder for sure.

Sorry about the rules for the Nutrition Challenge, time got away from us today and we didn’t get a chance to post them. Tomorrow for sure.

Now, in case you didn’t get a chance to get updated, we are starting our Intro Program on Monday, June 13th. It’s for 6 weeks on Mon, Wed and Fri from 4:30-5:30. Anytime you get someone to join us, we’ll give you a kickback for the referral. Help us spread the word!

Swink Sweat
20:00 AMRAP
-200m MedBall Run
-12 MedBall Squat Cleans
-12 MedBall AbMat Situps

Swink Fundamentals
-Shoulder Mobility
-Glute Strength

Strength:
-Build to 70-75% of Back Squat

12:00 EMOTM
-4 Back Squats
-6 Pushups

Core:
-3×30sec/side Side Planks

Swink Performance
-if you missed any part of yesterday’s write up, do that/those components

5 Sets of:
-3 Touch and go Power Cleans + 1 Jerk (80% of Tuesday’s 3Rep Squat Cleans)

10 Rounds of:
-15sec Max Watt Row (record highest average watt achieved)
-1:45 Rest

image

Oh those Snatches…