• Swink Athletics

Friday 8-14-15

The weekend is on its way!  Let’s kick it off right! 

So, everyone has had some soreness this week and that’s a good sign, seeing as how most everyone has the same type of sore. You may think otherwise because soreness usually “hurts” but it is the body going through the repair process, so it’s a healthy sign.

Also, eating those veggies will help with recovery.  Protein is usually the go to for repairing the muscles, which isn’t wrong. However, the veggies help transport the protein to the right areas. They help rebound your energy system. They fight off infection due to a weakened immune system. They just help….so eat em!!

A final reminder that this Saturday, from 11am-12pm we have a guest coming to speak about nutrition and the products of IDLife and how they can help out. Please, if you’re free, come see what she has to say about the topic.

Swink Sweat Skill: -Rope Slams

5 times through the following: 6 Stations, :30 sec at each, :15 sec transition -Rope Slams, double/single arms -Jump Rope (Singles or Doubles) -Burpees -Squat Jumps -AbMat Situps w/ weight behind the head

Swink Fundamentals -Shoulder Strength -Glute Strength

Skill: -Squat Clean

Strength: -10:00 to build to a heavy* Squat Clean (*safety, form and technique should REMAIN intact)

3 Rounds of: -1:00 Row Sprint -2 Squat Cleans @65-75% of the weight from above Rest 1:30 (rest begins immediately after the 1:00 row)

Pullup Strength: -Tabata Curls

Swink Performance -Shoulder Strength -Glute Strength

Strength: -5×3 (1 Power Clean + 2 Front Squats)

-3×1:00 Partner Handstand Hold

5:00 AMRAP -????? 😉

Pullup Strength: -Tabata Curls


This egg mixture comes from Britton. It’s got them veggies we’ve been telling you about!

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