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Monday 10-20-14

It’s hard to believe we are almost through the month of October already. Either way, we start a new week, new challenges to overcome and challenges to win. Also, this week is going to be a longer week, longer workouts. Let’s get to it!

Swink Fundamentals -Shoulder Strength

Skill: -Handstands!!!! -Power Cleans

5 Rounds of: -8 Power Cleans -400m Run -1:00 Handstand Hold

Swink Performance Strength: (A1) 3×5 Back Squats, around 70% but base it off feel. Feel stronger? Go for it. Feeling weak, take some off. (B1) 2×10 Strict Dumbbell Press (B2) 2×10 DB Bent Over Row (same weight)

5 Rounds for time: -10 Pullups (strict, kipping, butterfly…wherever you need the most improvement/lack strength) -5 Squat Cleans -15-30 Double Unders


The 5K where we couldn’t have asked for better weather to run in!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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