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Monday 11-4-13

Time to get to work this week, who’s ready?! 

(1) This Saturday Austin and I will be doing a competition in Southlake. It is a partner competition and starts at 9. If anyone wants to come out and support, we’d love to have you!  We will still have class that morning.

(2) Payment is due now. Dont leave the gym without making sure your payment is in.

(3) Your challenge for the week is Spinach. Seems easy?!  Well, the challenge is to have spinach in your diet everyday for the next week.  Be creative, search for new recipes, but it has to be in there daily.

(4) The sign up sheet for the sweatshirts is on the front desk. Make sure that if you want one, sign up!  We won’t be ordering them again or extras.

Now for some lifting!

Swink Fundamentals -Mobilty

Skill: Deadlift setup

-5-3-1-1-1 Deadlift* *Only go to weight where form does not break down

3 Rounds for quality: -10-15 Ring Rows -10-15 Pushups -15 Goblet Squats

Swink Performance -Mobility

“Operation: Squat Clean”

-3×5 Front Squats @78%

-3-3-3-3-3 Clean Pulls (80%-90%-100%-90%-80%)

-3×3 Power Clean, work to a heavy triple


There were so many awesome accomplishments from the 5K this past Saturday!  We couldn’t be more proud of everyone and can’t wait until the next one. Congrats you guys!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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