Wednesday 12-6-17

Only 10 more days until the Christmas party and YOU BETTER ALL BE THERE! It’s at the gym, so it’s not hard to find. Every year we give out some fun awards, eat food, play games, exchange gifts, etc etc. So come on, join us, we for sure have a great time.

Swink Sweat

Skill:

-Turkish get-ups

15:00 AMRAP

-1 Crab Walk, 60ft

-3 Turkis G.U. per arm, RX(40/25)

-15 Unbroken Deadlifts, RX (185/125)

Swink Fundamentals

-Shoulder rehab!

Strength:

Front Rack Lunge + Front Squat Complex

-3Ă—4 Front Rack Lunges/leg + 6 Front Squats

*find an appropriate but tough weight and use it for all 3 sets.

Skill:

-quick review over Bar Muscle Ups

For Time:

-10 Power Cleans, RX (135/95) *scale as needed

-5 Bar Muscle Ups

-8 Power Cleans, RX (165/115)

-4 Bar Muscle Ups

-6 Power Cleans, RX (185/125)

-3 Bar Muscle Ups

-4 Power Cleans, RX (205/135)

-2 Bar Muscle Ups

-2 Power Cleans, RX (225/145)

-1 Bar Muscle Up

*the goal with the weights should be that you increase per round. Choose an ending weight for the 2 reps and then work backwards from there.

Let’s lift!