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Tuesday 12-22-15

What a great way to start the week with Mondays workouts.

Just a reminder, the schedule for this week is:

Tuesday – normal schedule Wednesday – normal schedule Thursday – 9am class, closed the rest of the day Friday – closed Saturday – normal schedule

Bring your running kicks!

Competition Tuesday Swink Fundamentals & Performance -Hip Mobility -Ankle Mobility

Skill: -Power Snatches

5 Rounds For Time: -200m Run -15 Double Unders -10 Weighted AbMat Situps -5 Power Snatches

Pullup Strength: -4×8 Bent Over Rows

Swink Barbell Technique: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance -4 x (1+1+1)

Snatch High-Pull + Hang Snatch (below knee) + Snatch -3RM -90% x (1+1+1), 95% x (1+1+1)

Snatch Pull (controlled eccentric in proper position) -1×4 @85%, 1×4 @90%, 2×4 @95%

Halting Snatch Deadlift (knee) (controlled eccentric in proper position) -1×3 @80%, 1×3 @85%, 1×3 @90%, 1×380%

Back Squat -1×6 @70%, 1×6 @75%, 6RM


We can’t forget to congratulate Coach Meg on her recent graduation from Baylor Nursing!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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