• Swink Athletics

Wednesday 12-17-14

We are very proud of you all who took on that workout. It was long, but that never stopped you guys, congrats on a job well done!

Now time to put some time into those skills and techniques.

Swink Fundamentals -Ankle and Hip Mobility

Skill: -Clean (squat) and Jerk (split)

Strength: -Find a tough Clean and Jerk weight

-5×2 @80% from above

-3×15 Bent Over Rows, moderate

-3×1:00 High Planks, :30 right leg elevated, :30 left leg elevated

Swink Performance -Ankle and Hip Mobility

Skill: -Jerk Footwork

Strength: -5× (1 Squat Clean, 2 Front Squats, 1 Jerk) 1@80%, 1@85%, 2@90%, 1 as heavy as possible

-3×5-10 Muscle Ups, unbroken (can be done on the lower rings)

-4×1:00 Side Planks, weighted if needed (2 on the left side, 2 of the right side)

Check out our new member, Cruz!


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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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