Monday 6-20-16

We hope everyone had a great weekend and that all our dad’s had a great Father’s Day.

We realize June is almost over and we’re getting into the thick of the summer, heat and all. This just means it’s more important than ever to make sure you’re hydrated and we’ll fed and recovering as best as you can. Please, if you haven’t yet, give this Nutrition Challenge a go. It’s literally couldn’t be any shorter of a time period for you to give your all in one area of your life.

Think of it this way, if you all asked us if we could coach you on a movement, imagine how you’d feel if we said, “I just don’t feel like it” or “I’m too busy doing other things.”  We imagine you’d be kind of bummed out or even wondering why a simple task couldn’t be done.   Eat right, that is all.

We will post the new rules for the Nutrition Challenge first thing in the morning to help get the next 3 weeks rolling!

Swink Intro
-Review Squat

Skill:
-Front Squat
-Jumprope

3 Rounds of:
-400m Run
-50 Singles
-20 Front Squats

Core:
-3×1:00 Planks

Swink Sweat
2 Rounds of:
-Tabata Air Squats
-250m Row Sprint For Time
-Tabata Planks w/ kick
-250m Row Sprint For Time

Swink Fundamentals
-Shoulder Strength
-Glute Strength

5 Rounds For Reps:
-1:00 Max Back Squats RX (185/135)
-1:00 Max Strict Pullups
-1:00 Max Pushups
-1:00 Rest

Core:
-3×Max Time Weighted Planks (1:00 max)

Swink Performance
Strength:
-4×4 Back Squats @78%
-1×Max Back Squats @78%

-3×2 Snatch @65%
-3×2 Snatch @70%
-3×1 Snatch @75%
-2×1 Snatch @80%

10:00 EMOTM
-1 Snatch @75-80%
-1 Muscle Up

3 Rounds not for time:
-15 GHD Situps
-15 Hip Extensions
-45 Double Unders

image

New Pre-workout flavor is in and the old is ON SALE!  20% for the Black Cherry flavor for the first one to snag it.