We’ve been doing the Squat/Swing routine for 6 weeks.
Some of you may have noticed you’re not walking around all day like you got ass raped like you were 6 weeks ago.
This is because your body is adapting to not only the weight, stress and movement patterns but also you’re fuckin stronger and more powerful than you were 6 weeks ago.
This is progress, think about how much more your body can withstand, you’ve increased your PHYSICAL CAPACITY tremendously.
This is not just about STRENGTH and POWER, through the volume of work you’ve increased your ENDURANCE and STAMINA, improved your BALANCE, ACCURACY, AGILITY, COORDINATION and FLEXIBILITY, and escalated your SPEED through performing the movements at a quicker pace.
Besides the bitching, crying and complaining, over the last 6 weeks I’ve also heard comments like, “I’m able to get deeper into my Squat”
“I feel so much stronger and more solid when squatting”
“I’m not as exhausted as I was when we started this”
“My Ass and Legs have never been so sore”
“I feel stronger through the wods”
And, my favorite, “My vagina hurts”. (By the way, there’s no more bitching about what hurts, just fuckn do it or modify)
But, you have all made it through and you’re still going.
This is what TRAINING and EATING WELL is all about, FEELING GOOD, LOOKING GOOD and being able to PERFORM ANYTHING LIFE THROWS AT YOU WITHOUT FALLING OVER AND DYING.
After these SQUATS and SWINGS you could get hit by a truck, brush it off and walk away!
Maybe not a truck but definitely one of those E-Bikes or a tricycle.
This is why progressive lifting is important and everything else is GAY.
I’m proud of you guys for pushing through and increasing each week, I know it knocks the shit out of you but now that I’ve explained it you can see it’s well worth it.
Most of you are young but think about the older folk, like Tom, Bonnie, and Mel, their ages combined easily surpass 300 and yet they all performed 100 squats and 100 swings in a short amount of time each week!!! They’re never gonna die!!!! At least in the next several years they won’t.
Also, shout out to Mitch, he hasn’t had any sugar or shit since the cake incident.
Nice Job Mitchell
Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge
Every 2:15
10 x 10
Back Squats
Swings
Increase 5-10 from last week
Bike 30/24 Cals
30 Wall Balls
30 Pull ups
Bike 20/14
20 Wall Balls
Bike 10/7 Cals
10 Wall Balls
10 Pull ups
Use a band for the pull ups or whatever the fuck you gotta do to get them straight through.