• Swink Athletics

Monday 3-30-15

The Open is done. We want to tell you all how proud we are of you and can’t believe how strong and fit you all have become over this past year. You’re hard work definitely keeps us motivated.

Now, to keep you from being overwhelmed in one post, over the next week, we’ll be explaining all the new ideas and programs we will be doing soon, including a get together for celebrating the end of the Open. Please, make sure to read all posts this week for ALL the updates.

Today’s post is about returning to our normal scheduling with classes. As we move forward, we really want to try and push the Performance program and make sure to make the Fundamentals program as well rounded as possible. What does that mean for you? It means we need consistency from you if you want the best improvement possible. This has multiple meanings but mainly trying to be at as many classes as possible. The best technique is practice and correct practice. The more you can be there, the more we can watch you move and the more we can help you progress, correctly.

Now for the workouts:

Swink Fundamentals -Shoulder Strength

Skill: -Split Jerk

10:00 Ladder 2, 4, 6, 8….etc Reps of: -Burpees -Split Jerk, alternating

Core: -3×25 Hollow Rocks

Swink Performance -Shoulder Strength

Strength: 2-2-2-2-2 -Power Clean and Split Jerk Work to a heavy 2 rep, does not have to be unbroken. Each set can increase weight if possible.

Take 75% of the heaviest weight from above and:

5 Rounds of 1:30 on, :30 off -200m Run -with remaining time, max rep Power Clean and Split Jerk

Core: 3×25 Hollow Rocks

Diego and Rudy in their I AM Beastmode hats.


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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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