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Monday 4-27-14

The month is coming to an end. Your second week of your nutrition challenge is done and we begin the 3rd week. We get back to the grind of training now that testing is done. It’s looks like we have good week ahead of us!

Now, this week we’d love it if you took photos of your progress and/or what you’re doing outside of the gym to stay healthy and focused. It can be anything from you in the kitchen cooking to you doing your mobility at home. Any thing you think is worthy, we want to see it! As a reward for showing us and posting it, we will hold a contest for the best picture of the week. The more you take, the better your chances! Get creative! Winner will get a 4-pack of FitAid!!! Just make sure to tag Swink and use #SwinkAthletics and/or #SwinkFamily so we can find it. Next Monday we will announce the winner. We’ll also be reposting these to see what everyone else thinks too!

Back to training, day 1:

Swink Fundamentals -Shoulder Strength

Skill/Strength: -3×5 Back Squats @65-70%

Skill: -Power Snatch

7:00 Ladder 1, 3, 5, 7…etc Reps of: -Power Snatch -Bar Over Burpees

Core: -3×25 Hollow Rocks

Swink Performance -Shoulder Strength

Strength: 5-3-3-1-1-1 Back Squats *Heaviest as possible for each set, possible PR

-3×15 Bent Over Rows, aim for quality, not weight

EMOTM for 8:00 Odd Rounds – 10-15 WallBalls (20/14) Even Rounds – 10 OHS

Core: -3×15 GHD Situps


Betsy was very excited to have a visitor for the weekend! We even dropped in to Pillar CrossFit in San Antonio to get in a WOD…..ha, WOD, ya right…we mean workout!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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