• Swink Athletics

Wednesday 4-16-14

Friday is almost here which means the first South Bound Throwdown of 2014! Get pumped! Continuing with the focus this week on setup, technique and execution, we hope you all are able to gather some insight on the weaknesses you may have. We hope by learning your area of weaknesses, you all can mature as athletes. Keep your head up as you go through the learning process.

Swink Fundamentals -Hip Mobility

Skill: Double Unders

2×6:00 Rounds w/2:00 Rest -10 Double Unders -8 Weighted Overhead Lunges (plate/ dumbbells/medicine ball)

Swink Performance -Hip Mobility

Strength: -3×5 Front Squats -3×5 Strict Pullups/Weighted Pullups

3 Rounds for Max Reps: 1:00 on, 2:00 off -150m Row -Max Rep Dumbbell Snatch (heavy as possible….this is for you ladies that choose to light of a weight!)

Hope you are all ready!


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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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