• Betsy

Wednesday 4-13-16

That soreness is real folks! So pumped to see everyone’s progress over the past couple of weeks with the new program in place. It’s amazing to watch everyone go above and beyond what they thought they were capable of doing. Sometimes, things just need a shake up in order to get it going again.

However, one thing we want to touch on real quick is letting the negative in. Sometimes things aren’t going our way or other times events seem be against us rather than with us. These can range in example such as injury, sickness, scheduling, weight being too heavy and list just goes on and on. The one thing that remains constant is that those examples are inevitable and at some point will happen. How you handle those setbacks is the key.

Do not let the negative thoughts in. Discuss them with someone, write them down, but do not dwell. Putting the pride aside and letting those things run their course is a must. Injury is injury, let it run its course. Work picks up and scheduling is hard, let it run its course….or come to 5:30am! Weight is too heavy for you to lift currently…let it run its course, you’ll become stronger soon enough. Some of the best things in life are worth the wait!

Swink Sweat Tabata w/:45sec in between each -Mountain Climbers -DB Swings -Speed Skaters Rest 3:00 1 mile run

Swink Fundamentals -Shoulder Strength

Strength: 3 Sets of: -5-8 Negative Chinups -10-15 BB Curls

Skill: -Handstand Pushups

2 Rounds for Max Reps: 1:00 on, 1:00 off Set 1: -5 Strict HSPU -Max DB Squat Cleans (left) Set 2: -5 Strict HSPU -Max DB Squat Cleans (right) Set 3: -5 Strict HSPU -Max Hurdle High Jumps

Core: -3/side 45sec Side Planks

Swink Performance Before the above or separated by a few hours:

Strength: Practice Cleans by doing: -Slow Pull Cleans, 3×5 -High Hang Cleans, 3×5

-Use same Power Clean weight from Monday to do 2 Power Cleans, OTM for 8:00, touch and go if possible Rest 5:00 -lighten the bar 20lbs and do 2 Clean and Jerks, OTM for 8:00, does not need to be touch and go


If you don’t have this yet, it’s more appropriate to wear more than ever! Make sure you snag one before they’re all gone, only limited sizes left.

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