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Monday 9-28-15

Hey everyone, unfortunately we have a cancellation tomorrow. The 9 a.m. class will be cancelled tomorrow only. We are extremely sorry for this and hope you understand.

Now, don’t forget that this Saturday is our Anniversary Dinner starting at 7 p.m. and money is due by this Wednesday. We’d love you all there in attendance of possible, we kind of like you guys… 😆

Also, shirt pre-orders are due by this Saturday.

Remember

there are 3 options. We have a sign up at the gym to place your name, shirt style and size all on the sheet. Don’t forget.

***IF YOU DID NOT READ THE ABOVE, GO BACK AND READ***

Swink Sweat Skill: -Single Leg, Single Arm Deadlift -Turkish Getups

8 Rounds of 1:30 of work, :30 rest Odd Rounds: -10/leg Single Leg, Single Arm Deadlift -Jumprope with remaining time Even Rounds: -3/arm Turkish Getups -Jumprope with remaining time

Swink Fundamentals -Shoulder Strength -Glute Strength

Skill: -Split Jerk

Skill/Strength: -Take 12:00 to build to a tough single Clean and Jerk

Complete the following: -10 Clean and Jerks (60% of above) -30 Ring Rows -10 Clean and Jerks -20 Ring Rows -10 Clean and Jerks -10 Ring Rows

Core: -Accumulate a 5:00 Plank, as few sets as possible

Swink Performance -Shoulder Strength -Glute Strength

Strength: -Take 12:00 to build to a tough single Clean and Jerk -3×2 @80%

For Time: -800m Run Rest :45 sec -800m Run

*Record time for each run and total time for run and rest. If possible, use a watch to track your times.

Core: -Accumulate a 5:00 Plank, as few sets as possible


Girls night was a success!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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