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Wednesday 4-15-15

3rd day in of our Nutrition and Fitness challenges and we hope you all are still on board and pushing forward with eating correctly and starting to think about the next weeks prep and planning.

Remember this Friday is test #2 and Saturday if you’re doing the 5K in town that is test #3. Now, if you’re not doing the 5K Saturday with the Rowdy Run, please get your 5K time done over the weekend.

Finally, remember that Thursday is our Clean Clinic at 6pm. We’d love a big turnout so show up if you’re free.

Swink Fundamentals -Hip & Hamstring Mobility

Skill: -Handstand Pushups and modifications -Double Unders

8:00 AMRAP -3 Handstand Pushups -6 Calorie Row -9 Double Unders

Strength: Your choice, depending on soreness, or all of them -3×Max Pullup hold, chin over the bar -3×20 Band Pulldowns

Swink Performance -Hip & Hamstring Mobility

Strength: -3×5 Strict Handstand Pushups (starting small!!)

-4×2 Hang Squat Snatch, focus is the same as last week, the positions

-3×200m Farmers Carry, heavy (100m in your right hand/100m in your left)

-3×20 Band Pulldowns -and/or 3×Mac Pullup Holds, chin over the bar


“Good I guess….”

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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