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Monday 9-15-14

We hope everyone had a great weekend and ready to get back to it.

We’d like to cover a few things to help out some just starting, give some clarity to those who have been with us a while and just all around info.

1) We understand that this idea of intensity and tough workouts is great fun at first but can lead to fatigue, physically but more so mentally. We want you to know we understand this. There is something we are going to make sure to do big picture wise, so you have to trust us when we say “go light this week” or that “this week is ‘back-off/recovery’ week”. We will make sure that within each 4 week cycle, there is always a non-intense, light weight, skill week. This not only gives you the opportunity to refine the tough, little things, but also gives the body and mind a rest.

2) Listen to your body. If you should take the workout slower, take it slower. If you think you can go faster (not during a “recovery week”) then go faster! Just remember, this is supposed to be fun!

3) We are doing away with 2x Week price come October 1st. If you are currently a 2x week person, you are grandfathered in, so you don’t have to worry about changing your membership.

4) This also brings us to a new policy. When/if prices or policies, like the one above, change, then you are automatically grandfathered into your previous price/membership. HOWEVER, if you leave for longer than a month, we cannot honor your old price/membership. It will be as if you are a new member.

We know this is a lot of info but please read it so you can be up to date. It’s hard to spend class time talking about all of this when we can be teaching or coaching instead.

Swink Fundamentals -Shoulder Strength

Skill & Mobility: Squat

3 Rounds for reps: 3:00 on, 3:00 off -400m Run, for time -Max Rep Air Squats in remaining time, if any

Swink Performance Mobility: -Squat

Strength: -Back Squat, 1-1-1-1-1

3 Rounds for reps 2:00 on, 2:00 off -Max Rep Clean and Jerks, you choose the weight


Just an old picture, right after a wall came down. Always remember where you started, be thankful for how far you’ve come and enjoy the ride!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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