Wednesday 5-4-16

So, the last 2 days have been fun in a “heavy” type of way. But we have even more fun planned for the end of this week! 

Saturday, May 7th:
We will have our normal 8:00am Performance Training but will cut it a bit short.
At 9:45am we will be doing a workout on-site at Frank Seale middle school track!  We want to have you all out for this fun, partner/team workout at their track location.  The address is 700 George Hopper Road. 

***ALSO***

We now have our Massage Therapist in the building!  Her name is Laura, she’s originally from Midlothian and she is hooking up all Swink members with a “Swink” price!  Check it:

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You can call her directly at 469-640-0525 or email her at LauraJaneLMT@gmail.com. Go and get yourself or the mom in your life a great gift for Mother’s Day!

Finally, be on the lookout for our Member of the Month – May post tomorrow!

Swink Intro
-Shoulder Mobility 
-Shoulder Strength

Skill:
-WallBalls
-Jumprope

8:00 AMRAP 
-20 Singles/10 Double Unders
-10 WallBalls

Core:
-3×30 Hollow Rocks

Swink Sweat
Complete the following:
-100 Double Unders
-80 Speed Skaters
-60 WallBalls
-40 Pikes
-20 Man-makers

Swink Fundamentals
-Shoulder Mobility
-Hip Mobility

Strength/Skill:
-3×5-8/leg Single-leg Box Step Ups

Complete the following:
-50 Ring Rows, feet elevated if possible
Rest 1:00
-50 Pushups
Rest 1:00
-25 Ring Rows
Rest 30sec
-25 Pushups

Core:
-3×Max Hold L-Sit

Swink Performance
Strength (before Fundamentals)
-4×5 RDLs, moderate

-4×5 Strict Press, tough

-4×5 Upright Rows, light-moderate

Skill:
Power Clean/C&J cycling, working technique and transitions*
-3×8-12 Power Cleans, rest as needed, light weight
-3×5-8 C&J, rest as needed, light

*it’s not a terrible idea to film this and review it later to see where things go wrong.

Core:
-100 reps of your choice (except GHDSU or Hip Extensions)

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Come see our girl Laura and get ya a massage ASAP!

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