Tuesday 3-20-17

Last week for any practice before 18.5. Don’t forget that this Friday is potluck and we will be hanging at the gym all night. Also, if you want a steak cooked for you, the sign up sheet is at the gym so make sure to put your name down if you want one. They’ll be $11.

Finally, if you’re able to come on Friday to do this final workout, please try to. Any class time is totally fine, doesn’t have to be the evening event.

Theme this week is your mascot. Think creatively.

Swink Fundamentals

-Hamstring Mobility

Skill:

-Cleans

Strength:

EMOTM for 15:00

-1 Power Clean + 1 Squat Clean +1 Hang Squat Clean

Min. 1-5: around 55-65% of 1RM Clean

Min. 6-10: around 65-75%

Min. 11-15: around 80%+

Skill:

-Thrusters

EMOTM for 8:00

-5 Thrusters

Min 1-4: Keep it light, work on timing and transition into squat, into press and back into squat with minimal effort

Min 5-8: RX(95/65) Scaled (75/55)

Chest 2 Bars may be coming Friday…