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Wednesday 2-10-16

Happy Hump Day everyone!

Hope everyone is recovering nicely after that “fun” one Tuesday. Time to get back to the grind.

Don’t forget to help us get the word out about our Intro class starting up on Feb 22nd. We put up a post on Facebook and if you can tag anyone or share it, that would help tremendously. Thanks ahead of time!

Swink Sweat Skill: Sumo Deadlift High-Pull

4×4:00 w/1:00 rest -15 SDLHP -20 Speed Skaters over bar -Max Calorie Row with remaining time

Swink Fundamentals -Knee and Hip Mobility -Elbow Rehab (These above will be done before a warmup, so please be on time)

Strength: -Power Jerk, 2×3 @75%, 3×2 @80% -Back Squat, 5×2 @85%

7:00 AMRAP -5 Negative HSPU -7 Pikes -9 Air Squats

Core: -3×15 GHD Situps -3×10 Weighted Hip Extensions

Swink Performance -Knee and Hip Mobility -Elbow Rehab (These will be done before a warmup, so please be on time)

Strength: -Push Press, 1×3 @75%, 2×3 @80% -Back Squat, 1×2 @80%, 2×2 @85%

4 Sets, not for time: -1:00 Ring Row Hold -1:00 Handstand Hold -2× Gym Farmers Walk -10 Box Jumps* *your goal with these is to land as high as possible so the landing on the box is with as straight legs as possible

Core: -3×15 GHD Situps -3×10 Weighted Hip Extensions



Don’t forget to mark your calendars for this, Friday the 26th.

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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