Monday Test Week #2

This week is a brand new week with 3 more tests for the Fitness Challenge. They will be on Monday, Wednesday and Friday.

Now, down to some business.

First, some of you know but for those that don’t, Betsy has been hired on with Airrosti and Dr. Joey Lowery. This is an exciting time for her and us, including our gym. Because of this, she will still be a coach, but her schedule is pretty much done at the gym. She has left for San Antonio and will be gone for 4 weeks for training.  Some of you may see her over the weekends when she’s back.

Second, that leads us to some new changes and exciting changes as well. Meg, Betsy’s sister, is now one of our coaches. She has been shadowing us at night and we feel confident that she will exceed in representing our name, Swink. She is starting immediately and will be involved in morning and evening classes, starting tomorrow at 5:30am!  Welcome her with open arms….or else Fran!

Third, as we start to train one, might as well get 2 more in the mix. Greg and LeAnne are now stepping up and will be shadowing as well to prepare them to coach in the near future. It’s been something we’ve always wanted to do, add coaches, and it seems like the appropriate time to do so. Also, welcome them with open arms as well.

Fourth, this is our 2nd week of both the Fitness and Nutrition challenges. We hope this week continues the process of eating clean and focusing on getting to the gym. We need to remind you to put your times down as well as your mood and notes on your “Test Sheet.”  We hope you all are as committed as much as we were when creating this.

Finally, we had a great time this weekend with all the events. The 5K, the Open House with lululemon and the Celebration with all the AMAZING food!  We really hope to see more faces at these events, faces we don’t normally see at these events. Part of your success here at Swink depends on your willingness to do things out of your comfort zone. If talking or groups of people are out of your comfort zone, consider going to our functions!!!! 

We’d really love 100% support from 100% of our members. Not seeing some of you out at our events is a bummer, so try and get your butts to the next one!  Again, without you, there is no us! 

Swink Fundamentals
-Shoulder Strength

Skill:
-Clean and Jerk

Test #4
8:00 Ladder
-10 Clean and Jerks (95/65)*
-10 Clean and Jerks (115/75)
-10 Clean and Jerks (135/85)
-with remaining time, as many Clean and Jerks as possible (145/95)

*weights can be modified IF needed, but they must increase in weight across the 4 sets. Also, you may chose to do the Performance option for weight as well, if capable.

Swink Performance
-Shoulder Strength

Strength:
3 Sets of:
-5 Back Squats @70%
-15 GHD Situps
Rest

Test #4
8:00 Ladder
-10 Clean and Jerks (135/95)*
-10 Clean and Jerks (165/115)
-10 Clean and Jerks (185/135)
-with remaining time, as many Clean and Jerks as possible (205/145)

*weights can be modified IF needed, but they must increase in weight across the 4 sets. Also, you may chose to do the Fundamentals option for weight as well, if needed.

image

Look at that strong group!  We’re proud of you all who did your 5K this weekend, whether it was at the Rowdy Run or not!  Keep up this focus and motivation.

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