Friday 10-16-15

Just a reminder to everyone that there is no class Saturday morning. Instead we will be at the Fall Festival 5K. We will show up at around 7:30am and we’ll have meeting spot for all of our Swinkers by the sign up tent. Where that will be, we’re not sure, we just know that there will be one. Be on the lookout for it as we will do a warm up about 10-15 minutes before the start of the race. It’s still not too late to sign up for the race!

Here we go:

Swink Sweat Workout #1 6:00 EMOTM 150m Row Rest… Workout #2 10, 9, 8…1 -Deadlifts -Burpees

Swink Fundamentals -Shoulder Mobility -Ankle Mobility

Skill: -DB Squat Cleans

5 Rounds of (15:00 total) -1:00 Shuttle Runs -1:00 DB Squat Cleans, alternating -1:00 Rest

Pullup Strength -4×8 Bent Over Rows, tough

Swink Performance -Shoulder Mobility -Ankle Mobility

Strength: 3 Sets of -5 Strict Press Right into, -5/leg front rack lunges

4 Rounds of (12:00 total): -:30 MedBall Rotations (left) -:30 MedBall Rotations (right) -1:00 Hard Row (odd)/1:00 Shuttle Sprints (even) -1:00 Rest

Pullup Strength: -4×8 Bent Over Rows, tough

This is our Saturday, followed by Movie Night that evening, starting at 7pm.