• Swink Athletics

Tuesday 7-28-15

What a day of testing that was!  We are very excited to go down another goal-driven path with you all and hope you all are ready for the ride.

Please note that it is a tough road, a road with ups and downs, but never something you cannot overcome. The BEST things are the ones you work your a## off to obtain. It wouldn’t be worth it or it wouldn’t be treasured if you did not work hard for it.

When we were kids, we were told to study hard in school to pass.  Told to practice hard to get better. Told to get into to college to get a better job. Told to work hard to get that good job, the job you want. Well, now we’re telling you to work hard for yourself!  You have one lifetime, one body, one gift and you must make the most of it by taking care of yourself. Again, it’s tough and there will be struggles, but we must support each other and we will.

It’s day 2 of the nutrition challenge and this week is all about understanding what you eat and drink in a day. If you write this down, track it in an app or just make notes in your phone then you’ll be the best prepared. It’ll be your ammunition going into week 2 which is where we start taking away bad habits and include some good ones.

Now Wednesday and Friday this week we will have tests 2 and 3 in all classes, so make sure to be at those if at all possible.

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

Skill/Strength: -Kipping Pullups/Butterfly Pullups -if advised by coach, 2×Max Pullups, separated by :30 sec.

3×2:00 Rounds with 1:00 rest Rd 1: -20/25 Burpees -Max Double Unders Rd 2: -15/25 Pullups/C2B -Max Double Unders Rd 3: -20/25 Bar Thrusters -Max Double Unders

Pullup Strength 3 sets of: -Max Ring Hold -15 “A”s

Swink Barbell Technique: -Press in Snatch-5, 4, 3 (ascending weights)

Snatch -Heavy Single -2×(80%x1, 85%x1, 90%x1) % of H.S.

Clean & Jerk -1×(1+1) @70% 2 Rounds of -1×(1+1) @75%, 1×(1+1) @80%, 1×(1+1) @85%

Back Squat -6×3 @78%

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