• Swink Athletics

Monday 11-23-15

Thanksgiving week is here and there are just a few schedule adjustments this week:

Monday – Wednesday We will have a normal schedule these days

Thursday We will do one class, Thanksgiving morning at 9:15am. It’ll give you a clear conscience to eat that day!

Friday There will be no classes this day but there will be Open Gym from 3-7. There will a workout to do, so please feel free to join us!

Saturday Normal class, 9:45am.

Swink Intro -Glute Strength

Skill: -Cleans

Complete the following: -30 Power Cleans

Swink Sweat 12:00 EMOTM Odd Rounds: -8 MedBall Deadlifts -Jumprope with remaining time Even Rounds: -8 Weighted Lunges -Squat Jumps with remaining time

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -5×3 Back Squats, increase 5-10 lbs from last Monday, if possible -5×1 Strict Press, increase 5lbs from last Monday, if possible

Skill: -Squat Cleans

For Time: -20 Squat Cleans (75/55) -15 SC (95/65) -10 SC (115/75) -5 SC (135/85)*

*all weights are relative to the athlete. If you need to lighten, please do. Also, if you can lift more, you need to!

Core: -3×10 Weighted Hip Extensions

Swink Performance -Shoulder Strength -Glute Strength

Strength: -4×3 Back Squats @85%

Split Jerk -1×3 @75% -2×3 @80% -2×2 @85%

For Time: -75 Double Unders -50 Toes 2 Bar -75 Double Unders

Core: -3×10 Weighted Hip Extensions

Extra Credit -2×1 Mile Run, each for time Rest 5:00 between each run.

***This extra credit doesn’t look fun nor something most of you would consider even doing. Please, as we try and make you a better, stronger, faster, more conditioned athlete, do the extra credit if you have time. It’s laid out there for those who have time, of course, but we’d love it if everyone could/would participate. Also, try to avoid “choosing” extra credit based on what you like to do….that’s how we get better, do the things we’re bad at.***


Congrats to our athlete Blake and his wife on their baby boy, John! 7lbs 10oz

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