Wednesday 1-24-18

As we approach the end of the week, remember a few things:

-recovery is so important and that ranges from food to stress to sleep. Focus on it, we cannot tell you enough

-keeping your goals in mind can help your training and motivation as well as keeping you on track when you want to skip or eat badly

-failure is a part of the process and accepting that is huge. You cannot achieve great things without some road bumps along the way

Swink Sweat


-4×5 Back Squats @80%

3 Rounds of:

-30 Calorie Bike

-30 Side Lunges

-30 Banana Pikes

Swink Fundamentals

-Front Rack Mobility


EMOTM for 10:00

-1 Clean and Jerk, starting at 60-70% and ending no more than 80-90%

-3×15-20 Lat Pulldowns

-3×10-15 Bent Over Rows, either bar or DB/KB with 1 sec pause at the retraction

5:00 AMRAP:

-5 Strict Muscle Up transitions

-10 Pikes

Pullupscan be frustrating but an awesome goal to have