• Swink Athletics

Tuesday 8-25-15

We’ve got so many pictures in for this 2nd month of our Nutrition Challenge. We couldn’t be more proud of those of you that are tackling this! Here’s some of the pictures we’ve gotten so far.

Awesome job people, keep this up!

Now, something we went over on Saturday at our Nutrition and Mindset meeting was making goals. Having goals is crucial to progress and the work you’re going to/willing to put in to make those goals happen. We asked that you all make a 1 month goal, a 6 month goal and a 12 month goal. Here’s a list that some of us put up on Saturday:

Think about what you’d like to do and we’ll post them by Wednesday. These are gym specific goals, things you’ll need to work hard at and spend time focusing on. You’ll also have to make sure the time you’re away from the gym is focused on helping yourself out in the gym as well. Things like getting good amounts of sleep for recovery and growth, eating clean to help fuel you, keeping stress levels down, etc etc.

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

Skill/Strength: -Deadlift -Find tough weight for the following:

20 Rounds of :40 sec on, :20 sec off -1 Deadlift -Max WallBalls Your score is the amount of WallBalls you get

Pullup Strength 3 Sets of: -15 “A”s -Max Strict Toes 2 Bar

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

Snatch -H.S. -2×(1×1 @85%, 1×1 @90%, 1×1 @95%)(% of H.S.)

Clean & Jerk -H.S. -2×(1+1 @85%, 1+1 @90%, 1+1 @95%)(% of H.S.)

Front Squat -Find 2RM -1×2 @80%, 1×2 @85% (% of 2RM)

Oh Cashan, getting that tupperware so their family can prep those meals and store em.


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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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