Happy Monday to you all, time to get back at it!
The family dinner went off without a hitch, thank you all for coming out. We had such a great time that we forgot to even ask about dates for the Christmas Party. Over the next week, we are going to be asking you dates in December that could work for our get together.
Also, this week is something different, something we’re trying out. This week we are doing a transition week which leads into a Test Week. Starting on November 17, we will be testing you in various areas of fitness, so you can understand where you currently are on the path to getting stronger, faster and healthier. We are giving you a week, this week, to prepare yourself for a week of tests. This means you need to buckle down on diet, get plenty of sleep, limit your stress and get your game face on! If you have questions, just ask us at the gym.
Last but not least, Wednesday is going to be known, from here on out, as Mobility Wednesday. This means we will be assigning mobility to you that will usually have some benefit towards the workout. This means we will most likely shorten your warm up to allow for more mobility.
Swink Fundamentals -Shoulder Strength
Strength!!! and Skill: -3×5 Back Squats, build
4 Rounds of: -21 Box Jumps -15 Hand Release Pushups -9 Deadlifts
Swink Performance -Shoulder Strength
Strength: -5×5 Back Squats, increase each set if possible, base the weight on feel
12:00 EMOTM -2 Power Cleans, heavy, does not have to be unbroken -6 Bar Over Burpees
The dojo is all clean and ready for your GAINZ tomorrow!