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Tuesday 4-30-13

Open Gym today from 4-8, which means a perfect time to work on weaknesses, mobility, skill & technique,  etc.  Some ideas to work on: -Front Rack position/mobility -Ankle and wrist strength mobility -Handstand walks -Overhead Squat postion/mobility -Snatch or Cleans -Negatives on pullup bar -MUSCLE UPS!! The list goes on and on…

Swink Performance 3×5 Deadlift or Deadlift Skill

20-16-12-8-4 -Wall Balls (16/10) -Pullups* *If using a band, find a resistance that allows for only 6-8 reps at a time.

Swink Performance 5×3 Clean (Power or Squat, your choice) 3×5 Weighted Dips

For time: 20-16-12-8-4 -Wall Balls (20/14) -Pullups* *Can sub Muscle Ups for pullups at 5-4-3-2-1 or Chest 2 Bar instead of Pullups


Packed house on Friday for our first South Bound Throwdown. Make sure not to miss the next one on May 17th!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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