Wednesday 5-17-17

Don’t forget guys, this Friday a few of us will be gone, so the only change is you’ll have a different coach coaching your class is all, no biggie!

Also, remember to mark those calendars for Monday, May 29th at 9am for Murph!  If you’re wanting to use a weighted vest, now is the time to snag one. We can send you the link to different ones out there, just let us know!

Swink Sweat 

EMOTM for 8:00

-3 DB Swing/Clean, 2 Front Squats, 1 Press

*Each round you switch arms, so 4 on the left and 4 on the right

Shuttle Run:

-30 sec on, 1:00 off

-1:00 on, 1:00 off

-2:00 on, 1:00 off

-3:00 on, done

Core:

-10 Right Side Plank Raises

-10 Left Side Plank Raises

-20 Mountain Climbers

Swink Fundamentals 

-Thoracic Mobility 

Strength:

Front Squat

-1×3 @82.5%

-2×2 @85%

-3×1 @87.5%

6×2:00 Rounds with 1:00 rest

-250m Row

Then, with remaining time,

(Rd 1&2) Max Pushups, FULL LOCKOUT!

(Rd 3&4) Max Ring Dips, FULL LOCKOUT!!

(Rd 5&6) Max 1 Arm DB Push Jerks, switch as needed, RX (50/35)

Core/Strength:

3 Sets of:

-12 Bent Over Rows, tough

-12 Strict Toes 2 Bar

Let’s get after it, right Tony!