Search
  • Swink Athletics

Monday 4-25-16

It’s Monday everyone, time to get back to some good ol’ training.

A couple of things to take advantage of this week: Airrosti will be in the gym this Wednesday from 5:40-7:40pm and Saturday from 8:00-9:40am.  Airrosti is a soft tissue rehab company who specializes in our type of athletes. If you have a nagging pain or something just isn’t working right, you should check them out. On those days, they’re giving free 20 minute injury assessments to anyone who reserves a spot. You MUST sign up online in order to reserve your spot.

Wednesdayhttps://go.airrosti.com/scheduler/event/0FIVO6THAWY

Saturdayhttps://go.airrosti.com/scheduler/event/J2ZOO6UA23Q

Lets fill up these spots….IT’S FREE!

Also, this Sunday, May 1st, is our get together we had to postpone. Be there at 2pm and it’s a bring your own food. There will also be a grill if needed.  We hope you all can make it out to this!  The address is written at the gym on the events whiteboard.

Swink Intro -Review Squat

Skill: -MedBall Front Squat -Jumprope

3 Rounds of: -400m Run -50 Singles -20 MedBall Front Squats

Core: -3×1:00 Planks

Swink Sweat 5×4:00 rounds with 1 min rest -500m Row -25 DB Swings -As many Jump Ropes with remaining time

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -5, 4, 4, 3, 3, Back Squats

21-15-9 -Power Cleans, RX (75/55) RX+ (135/65) -WallBalls (double the reps)

Core: -3×30sec Weighted Planks

Swink Performance To be done before or time in between: Strength (in addition to Back Squats): -Push Press, build to heavy single, 2×2 @90%, 2×3 @80% -Clean Pulls, 3×3 @100%, 3×2 @105%

Today be done following the “21-15-9”: Rest 5:00 21-15-9 -Thrusters RX (75/55) RX+ (95/65) -Double Unders (double the reps)

3 Rounds not for time -15 GHD Situps* -15 Hip Extensions

*this is in addition to the core above, not to replace or to do instead of


Had a great run with our Swink Family!

3 views

Site Designed By

Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

  • Facebook
  • Instagram
  • YouTube