Monday 1-13-14

First, a big congrats to our athlete Annette! She did something this past weekend that was nothing short of inspiring to say the least. She ran a 5K on day. A 10K the next. Then a half marathon and finally, on the last day, did a full marathon. Amazing.

Second, please excuse the mess as we took our office wall down and are in the middle of electrical, drywall and paint for the next week. Thank you ahead of time!

Now, as for the workouts this week and leading into the Open (which begins Feb. 27th), we will be preparing you for every movement you may see in the Open and in general. This also means, if your nursing a bum shoulder or trying to take it easy on sore calves or shins, please tell us AHEAD of time so you don’t mess with the recovery of that particular area. Ahead of time meaning during warm up or as you get to the gym. Let’s get to it!

Swink Fundamentals -Shoulder Strength/Mobility

Skill: Ring Dips

3 Rounds of 4×1:00 intervals with 1:00 rest after the 4 intervals for Max Reps of: -Ring Dips -Box Jumps -AbMat Situps -Air Squats

Ex: 1:00 max rep Ring Dips, immediately followed by 1:00 max reps of Box Jumps, so on so on, then 1:00 rest. You’ll repeat 2 more times for a total of 3 Rounds.

Swink Performance -Shoulder Strength/Mobility

Strength: 3 Sets of: -5-8 Dumbbell Strict Press -5-8 Dumbbell Bent Over Row

Skill: Handstand Pushups (kipping)

Conditioning: 6:00 AMRAP SPRINT!! -5 Chest to Bar Pullups -4 Pistol Squats -3 Burpees

Looking good!!! All of Annette’s medals from her races.