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Monday 4-5-15

How did you all like last week’s post open workouts/programming?! We are certainly excited about what’s to come with the challenges and strengthening weaknesses. We hope you all are as pumped about the upcoming as we are.

So, this week is sign up week for our A) 3 month fitness challenge and B) our 30 day nutrition challenge. We’ll have a spot on the board to sign up or a form to sign up. This is only because we do not want to force someone who may not want to participate in either one of these challenges. Also, along the way, there will be prizes and other challenges on the side that you will get to participate in.

We truly want as close to 100% participation on these challenges as possible. We believe we can see some amazing things happen during this time and we want everyone to be a part of that.

Remember there is no class Saturday the 18th, as we all want you to participate in the 5K in town. This is one of the test workouts we will have in the fitness challenge. If you cannot make the 5K in town, you’ll be asked to complete this on your own that same week.

Finally, the Paleo Challenge app that we will use for the nutrition challenge is available on the app store for both Android and Apple. There is a 30 day meal plan on there you can purchase but it is not required. Instead, we will be posting and giving you other websites as resources that are some of our favorites. However, this is your opportunity to do something on your own, something to be proud you accomplished. You must, this week, start searching and looking up Paleo recipes. Find things that look easy or quick if you’re new to cooking and try to plan out your entire weeks worth of meals. Needless to say, as much as we’d like to, we cannot tell you exactly what you’ll like and can cook. DO YOUR RESEARCH! Start this week, print off recipes and get ready for next week!!!!

Swink Fundamentals -Shoulder Mobility -Thoracic Mobility

Skill: -Overhead Squats

5 Rounds of 2:00 on/1:00 off -10 Overhead Squats* With remaining time: -5 AbMat Situps -5 Pushups

*if possible, increase weights each round, ending with the heaviest weight

Core: -3×25 Hollow Rocks

Swink Performance -Shoulder Strength

Strength: 10-10-10 -Overhead Squats Heaviest weight for each set, increase if possible

3×Max Ring lockout holds (up to 1:00) -Make sure to hold legs in a hollow position

EMOTM for 6:00 -5 Touch and Go Snatch with 60% of above heaviest.

Core: -3×25 Hollow Rocks


Not in the picture?! You should come to our Saturday class!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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