• Betsy

Wednesday 1-27-16

What a tough one we had with all those Handstand Pushups. Very proud of you all who took it on and tackled it. I think there’s something to take away from this workout.

Things in life won’t always be lined up for you. Similar to the gym, you’re never going to have your “perfect” workout. There may be movements you like but then there will be another movement that puts a kink in your plan for that day. No matter what, at Swink we want you to learn that the hard way IS the way. Never will there be an easy assignment or an easy job or an easy trip. There’s always going to be a kink. We will always overcome. Keep your head up, be strong and tackle those challenges!

Swink is an archaic word, with the meaning to drudge or toil. Those mean hard work. Swink means hard work!

Swink Intro -Shoulder Mobility

Skill: -Snatch

Complete the following: “Randy” -75 Power Snatches

Swink Sweat Skill: -Sumo Deadlift

20:00 AMRAP -5 SDL -10 Pushups -15 sec L-Sit hold -200m Run (bundle up!)

Swink Fundamentals -Glute Strength

Strength: -3×12 Bent Over Rows -3×3 Power Cleans @70%

Skill: -Single Arm DB Front Squats

3 Rounds For Time: -8 DB Front Squat (Left) -16 Box Jumps -8 DB Front Squat (Right) -16 Pushups, hand release

Core: -4×12 Weighted Hip Extensions

Swink Performance -Glute Strength

Strength: -3×12 Bent Over Rows -4×4 Clean Complex (Squat Clean, High Hang Clean, 2 Front Squats)

4 Rounds, each for time, rest as needed: -20 WallBalls -15 Box Jumps -10 Chest 2 Bar -5 Power Cleans (165/115)

Core: -4×12 Weighted Hip Extensions


Uh oh…someone left their rope out!

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