• Swink Athletics

Friday 1-22-16

As we head into the weekend we want you to remember when January hit, what your goals were. A constant reminder of what you set out to achieve is always helpful when you head towards those goals. Think of writing a post it note and placing it in a place where you’ll see it everyday, say, the bathroom mirror. Change it weekly to keep yourself motivated otherwise you’ll just glance past it and not remember it.

Stay focused. Keep breathing. You’ll get there, it just takes some hard work, dedication and support. We got your back at Swink!

Swink Intro **remember guys, you all are jumping in with the 4:30 Fundamentals class today**

Swink Sweat **you guys are joining in with the 6:30 Fundamentals class today**

Swink Fundamentals -Shoulder Strength

Skill/Strength: 3 Sets of: -Max DB Strict Press (heavy) -Max DB Bent Over Rows

6:00 AMRAP -5 Power Cleans -8 WallBalls Rest 3:00 6:00 AMRAP -5 Push Press -8 Back -OR- Front Squat

Swink Performance -Shoulder Strength

Strength: 3 Sets of: -Max DB Seated Curls -Max DB Seated Press -Max DB Bent Over Rows

6:00 AMRAP -5 Hang Cleans(115/75)* -8 WallBalls* Rest 3:00 6:00 AMRAP -5 Push Press (115/75)* -8 Front Squats* *All must be unbroken sets. On the 2nd 6:00 AMRAP, you must do all 5 Push Press and all 8 Front Squats before putting the bar down.


Janie has been killing it lately, it’s showing no doubt!

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