Wednesday 2-28-18

One more day until 18.2 arrives! Let’s get into some logistical things about this one and the remaining ones:

(1) If you will not be present on Friday to do the workout, at anytime, PLEASE let a coach know. Scheduling these ahead of time helps us know if we need a judge or not. This is even more important if you’re needing to do your workout on the following Monday.

(2) This weeks theme for the teams is 80’s. Get with your team to come up with the ideas!

(3) The 12:30 and 3:30 class are now up and running so those are options as well to get 18.2 done on Friday.

Swink Sweat


Back Squats

Add 10lbs to your 1RM. Example: If my current 1RM is 225lbs, add 10lbs to that which now makes it 235lbs. From there, take 90% and use it for the following:

Warm up sets:

-1×5 @40%

-1×5 @50%

-1×5 @60%

Working Sets:

-1×5 @65%

-1×5 @75%

-1×AMRAP @85%

For Time:

“Rowing Helen”

3 Rounds For Time:

-500m Run

-21 KB Swings

-12 Pullups

Swink Fundamentals

-Thoracic Mobility


-4×10 OHS, goal is to use a weight that will allow you to hit proper depth, stay upright even if you’re using a box, stay in the heels, arms stay locked, etc etc. It does not matter the weight it just matters that it is done correctly.

-3×10-15 Pillow Talk

-50 Band Pullaparts

Similar to last week, the next portion is setup to allow you to practice your Kipping movements:

3 Sets of:

-10 Calorie Bike

-8 Clean and Jerks, lightweight and unbroken as much as possible

-6 Pullups/C2B/Bar Muscle Ups*

*This can be any combination of above and in any form but the goal is to focus on your weaknesses, not speed.

The glorious bike