• Swink Athletics

Monday 8-24-15

Here we go, beginning our 2nd month of our Nutrition Challenge.

First, let us say that we want to see your photos of you preparing food, the food you’re eating, food that you’ve made. We want to inspire those that may be struggling with this, we want to keep motivation high. So, either post them to our page, the Swink page, or send them directly to us in a text. You can also post on your personal page and tag us…maybe post a link to the recipe if there is one. Let’s succeed together!

Now, this second month is all about being clean 80% of the time. Here’s how:

-Prepare your meals for 3-5 days out of the week. Obviously the more days the better, but strive for somewhere in this range. By the end of the month you should be making meals for 5 out of the 7 days.

-If you have a cheat meal/drink, have only 1 per week. Do not unravel any good work you’ve been doing towards cleaning up your diet by allowing a whole meal to set you back. It’s very easy to be unhealthy. It’s much harder to be healthy. Rewards come to those who work hard, not to those who are lazy.

-Focus on keeping away from processed anything. Breads, pastas, boxed meals, dairy, etc etc. Most of the things that are packaged have been processed. Don’t get caught up on being very specific, just focus on if it didn’t walk on the ground, fly or swim or grow from the ground, most likely it is processed.

Stay the course people, be strong. No one became unhealthy over the course of a few weeks, it won’t fix in that time either.

Swink Sweat Skill: -MedBall Squat Clean

6 Rounds of 3:00 on, 1:00 off -9 Cal Row -7 Pikes -5 MedBall Squat Cleans

Swink Fundamentals -Shoulder Strength -Glute Strength

Skill/Strength: -3×3 Back Squats, add 5lbs from last Monday

Skill: -Push Press -Pullups

21-15-9 -Push Press -Pullups

Core: -3×20 Hip Extensions

Swink Performance -Shoulder Strength -Glute Strength

Strength: -12:00 to build to a heavy single on Back Squat -1×1 @90% -2×1 @80%

-3×3 Strict Press, same as last Monday

6:00 AMRAP -3 OHS -3 C2B/Pullups

Core: -3×20 Hip Extensions


This picture comes from Coach LeAnne….she’s on point!

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