• Swink Athletics

Friday 4-24-15

The final test is here, #6.

This test will have multiple movements in it so we will cover as much as we can before the workout. Also, I (Andre) may be leaving early afternoon to go visit Betsy in San Antonio, in hopes not to arrive too late and so I can beat traffic. None the less, we will get this test done with the help of Coach Meg and our coaches in training!

Now, the last thing I want any of you to do is skip or miss any of these test workouts. More specifically, the 5K. It’s one you do not have to be at the gym to complete and frankly, the excuses end with that alone. Any of you and all of you need to do this. Do it!

Here we go.

Swink Fundamentals & Performance -Shoulder Strength

Skill: -Grip and Transition -Every movement!

Test #6 “Rage” For Time: 10-8-6-4-2 -Deadlift -Hang Clean -Front Squats -Shoulder to Overhead

The way this works is you will do 10 reps of Deadlift, then 10 reps of Hang Clean, 10 of Front Squat then 10 of S2OH. Then you’ll do the same scenario with 8 reps, then 6 reps, then 4 and finally 2. Weight will only be a suggestion. For girls, it is from 65-95. Guys, from 95-135. However, feeling strong…go heavier. Need to use lighter than the recommended weight, do it. Either way, the idea is to CHALLENGE YOURSELF!

That support group is what keeps us all accountable, motivated, humble and coming back for more!


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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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