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Monday 10-26-15

Halloween is on its way and that means we get to have some fun too!  This Friday, we want to encourage you all to wear a costume in for the workout. Everyone’s workout includes the barbell, so it should make for some great photos! 

Also, don’t forget, if you ordered meals, don’t forget to leave with them. Here’s a picture of Monday’s meal:


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Meatballs over spaghetti squash….ya!

Finally, it’s test week. For those of you who are wondering what these are, here’s a small explanation. We do a set of test workouts, 6 to be exact, where we test different types of workouts, different lengths, different movements, etc. In a 3 month time span, we focus on these things, improving them and working consistency. Then, we retest to see progress. Actually writing on paper how you did on a retest can be one of the biggest motivators. So, this week, we begin retests.

Swink Sweat Retest #1 For Time: -1 Mile Run* *if you have a watch, for pacing, wear that thing!

Swink Fundamentals -Shoulder Strength -Glute Strength

Skill: -Clean and Jerk

Retest #1 10:00 EMOTM -5 Clean and Jerks -Max Calories with remaining time

Core: -4×45 sec Side Planks (2/side)

Swink Performance -Shoulder Strength -Glute Strength

Pre-workout: 3 Rounds, moderate pace: -5 Front Squats (115/75) -5 Burpees -5 AbMat Situps

Retest #1: 10:00 EMOTM -5 Clean and Jerks -Max Calories with remaining time

Core: -4×45 sec Side Planks (2/side)


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Anyone notice the photo-happy guy?! How can you miss those things… We have a lot of fun on Saturdays, you should make it out if you can!

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