• Swink Athletics

Friday 3-28-14

14.5 is a doozy! We are tackling this bad boy and we are all going to get through it. We are going to lay out exactly what we are doing tomorrow to make sure everything runs smoothly.

Also, if you have wrist wraps and they are not at the gym, make sure to bring them. We also have a few pairs for sale at the gym. They will help support your wrist through this workout which will have a lot of weight and force on it.

Swink Fundamentals & Performance -Shoulder Strength/Mobility

1 Rounds of: -8 Deadlifts (bar) -8 Hang Cleans (hard shrug) -8 Front Squats -8 Strict Press


2 Rounds of: -5 Thrusters (75/45) -3 Bar Facing Burpees -Rest 1:00 between rounds

“14.5” 21-18-15-12-9-6-3 -Thrusters (95/65) -Bar Facing Burpees


These will help you bounce back after 14.5 for sure!

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