It’s hard to believe we are almost through the month of October already. Either way, we start a new week, new challenges to overcome and challenges to win. Also, this week is going to be a longer week, longer workouts. Let’s get to it!
Swink Fundamentals -Shoulder Strength
Skill: -Handstands!!!! -Power Cleans
5 Rounds of: -8 Power Cleans -400m Run -1:00 Handstand Hold
Swink Performance Strength: (A1) 3×5 Back Squats, around 70% but base it off feel. Feel stronger? Go for it. Feeling weak, take some off. (B1) 2×10 Strict Dumbbell Press (B2) 2×10 DB Bent Over Row (same weight)
5 Rounds for time: -10 Pullups (strict, kipping, butterfly…wherever you need the most improvement/lack strength) -5 Squat Cleans -15-30 Double Unders
The 5K where we couldn’t have asked for better weather to run in!