• Swink Athletics

Friday 9-18-15

Oh we got a fun day of training today. But first:

We are doing a shirt that is a “Swink Family” shirt. We did one in the past and we’d love to do another one. The way it worked last time is we did them as cheap as we could a rolled the price to you. All we asked is that you paid an extra $10 during your membership and we cover the rest. It’s a way to get a cool shirt for cheap. If you’d like to purchase extra, it’ll be an extra $15. There will be a tank option and a shirt option with a possible 3rd (if we can get it cheap enough). Sign ups will be at the gym on Monday (or tomorrow) and the last day to order is Oct 3rd.

Swink Sweat 4x through the following: Stations, :30 sec on, :15 sec rotation -Row, Max Distance** -Rope Slams -Air Squats -WallBall Situps -Inch Worms w/ Pushup

**Score is how far you Row added up after 4 Rounds.

Swink Fundamentals -Hip Mobility -Glute Strength

Skill: -Squat Cleans

Strength: -10:00 to build to heavy single

6:00 AMRAP -2 Squat Cleans (65% of above) -4 Bar Over Burpees

Pullup Strength: -3×15 Bent Over Rows, underhand

Swink Performance -Hip Mobility -Glute Strength

Skill: -Squat Cleans -Jerk

3:00 to get: -30 Squat Cleans done (135/95) 3:00 to get: -Heavy Squat Clean single Rest 3:00 3:00 to get: -30 Shoulder to Overhead done (135/85) 3:00 to get: -Heavy Thruster single

Pullup Strength -3×15 Bent Over Rows, underhand


She wishes she had thumbs so she could lift too.

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