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Monday 4-14-14

What a tough week last week was! This week we slow things down a bit, focus on technique a ton! You’ll see it in the workouts that you are required to focus in on the setup more, take the time to concentrate and then execute.

Swink Fundamentals -Shoulder Mobility

Skill/Strength: -Build to a tough 5 rep on deadlift in 12:00

For Quality: -500m Row -5 Deadlifts (weight from above) -400m Row -4 Deadlifts (+5-10lbs) -300m Row -3 Deadlifts (+5-10lbs) -200m Row -2 Deadlifts (+5-10lbs) -100m Row -1 Deadlift (+5-10lbs)

Swink Performance -Shoulder Mobility

Strength: -Front Squats 3×5 -Strict Press 3×3

For Time: -20-50 Double Unders (roughly :45-1:00) -5 Squat Cleans (135/95) -16-40 Double Unders (roughly :35-:50) -4 Squat Cleans (+5-30lbs, suggestion: 165/105) -12-30 Double Unders (roughly :25-:40) -3 Squat Cleans (+5-20lbs, suggestion: 185/115) -10-20 Double Unders (roughly :15-:30) -2 Squat Cleans (+5-20lbs, suggestion: 205/125) -5-10 Double Unders (roughly :5-:20) -1 Squat Clean (+5-20lbs, suggestion: 215/135)


Sometimes it’s just good to lift heavy.

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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