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Wednesday 4-8-15

Man, the past couple of days have certainly tested us and we couldn’t be more proud of you all. Those workouts are tough and challenging in more ways than one and probably the way that is most challenged is the mental game.

You all have to understand that something like Overhead Squats and a ton of Burpees mixed with running are meant to test us. Both physically but so much more mentally. If you care to improve, you’ll put your head down and grind. If you want to improve on weaknesses (which in turn strengthens your strengths) you keep on practicing and trying to improve on those “need improvement” areas. We’re excited to see your progress and we’re only excited to see where you are all headed.

Lastly, we apologize but we had no idea that the Nutrition Challenge cost $10. It’s a great app and we love all the features it comes with, but we totally understand if you decide not to buy the challenge. However, you can still participate! Get on those sites we uploaded in yesterday’s post and get to planning. By now, we need you to have 2-3 recipes that you’d like to try. By the end of today, we want double that number. Planning is the first step, get on it. One more link:

Paleo Performance

Swink Fundamentals -Hip Mobility

Strength: 5-3-3-1-1-1 -Back Squats, each set the weight needs to be as tough as technique will allow.

-2×1000m Row Rest 4:00 between efforts

-GHD intro, 3×20 Hip Extensions

Swink Performance -Hip Mobility

For Time: -10 Squat Cleans (95/65) -250m Row -8 Squat Cleans (115/85) -250m Row -6 Squat Cleans (135/95) -250m Row -4 Squat Cleans (165/115) -250m Row -2 Squat Cleans (185/135) -250m Row

Any combo of weights can be used, even scaling up, just use what is appropriate for you!

-3×20 Hip Extensions

If there is time, we will make all classes do an extra pullup strength, if not, we’ll save it for Friday.

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