Monday 8-9-15

Monday.  A fresh start.  School is coming soon and those of you whose schedule is affected by this, you have to make sure you have a routine in place for not only getting to the gym but for your nutrition as well. This is week 3 of our nutrition challenge which means a new goal for the week. First, let’s recap on what you’ve had to do (and hopefully still doing!):

Week 1: focus/write down/pay attention to what you’re eating and drinking.
Continuing to write down or pay attention to what you’re eating is crucial in clean eating. Don’t abandon this tool!

Week 2: swap something bad for something good.
Hopefully it was clear that this wasn’t for just one week but the hopes were to limit if not get rid of that old bad habit. Continue this into week 3.

Week 3: this is the NEW challenge!  What we want or need from you now is an addition to your current diet. What we need is veggies!  This is probably the item that is most forgotten, under eaten, least amount of variety and the item with the best health benefit.  You guys are going to have to do some searching for recipes and actually give it a try. Not just once either. You MUST add veggies (that you prepare) to at least 1 meal per day.  It has to happen. 

Now that we are done with testing, it’s time to get back to some raw training. Get ready!

Swink Sweat
Skill:
-Thrusters

Complete the following (18:00 cutoff):
-15 Burpees
-30 Thrusters (Bar, MedBall, DB)
-15 Burpees
-25 Thrusters
-15 Burpees
-20 Thrusters
-15 Burpees
-15 Thrusters
-15 Burpees
-10 Thrusters

*Thruster weight increases.  EX: 15lbs, 25lbs, 35lbs, 45lbs, 50lbs.

Swink Fundamentals
-Hip & Ankle Mobility
-Glute Strength

Skill:
-Squat/Back Squat

Strength:
-10:00 to build to a heavy 5 rep on back squat

8:00 AMRAP
-1 Back Squat  (weight from above)
-3 Pushups
-5 Box Jumps

Core:
-3×15 Hip Extensions

Swink Performance
***we will be crunched for time in this class, let’s be sure to work efficiently***
-Hip & Ankle Mobility
-Glute Strength

Strength:
-10:00 to build to a heavy 5 rep on Back Squat
-1×5 @90%
-1×5 @80%

-3×5 Strict Press (tough!)

3 Sets:
-25 WallBalls (20/14)
-6-10 Unbroken Squat Cleans (make the weight tough)
Rest as needed between sets

Core:
-3×15 Hip Extensions

image

This Saturday after class, we’d love you all to be there!!! 

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