Wednesday 1-17-18

Don’t forget everyone that tonight from about 3:30/4 we will have our friends at Rescue Hydration in the building. They are an injection company specializing in things like B-12 and Biotin injections. Betsy has recently gotten a Glutathione injection to help boost her immune function and give her a kick of antioxidants. Be sure to ask any and all questions when they are there.

Swink Sweat


-5×5 Back Squats @80%

3 Sets of:

-10 Lunge and Press

-10 Negative Knee Raises

7:00 AMRAP:

-10/30 Double Unders

-15 Swings

Swink Fundamentals

-Hip Mobility


-Bar Muscle Ups*

*If you’re still struggling to get your first pull-up, your focus during this skill time can be to do the following:

-3×8 Scap Pulldowns with 2 sec pause at retraction

-3×8-12 Band Pulls/arm at chest height to the chest, focusing on keeping elbow close to the ribs and slight pause at the back

Even if you can do bar muscle ups and you’d like to improve in overall pulling strength, you can also do this

6 Rounds For Time (15:00 cutoff):

-5 Squat Clean and Jerks, RX (3/4 of your body weight) RX+(body weight)

-5 Strict Pullups, no bands but if you cannot do one unassisted, use a box and jump into a pull-up and do a negative to lower. RX+ has 2 Bar Muscle Ups