• Swink Athletics

Monday 3-7-16

Whoa buddy, 16.2 was a quick, fast test. Regardless of your results, be proud of taking on that challenge and accept the process of even better efficiency of those movements.

Today, many are planning on redoing this workout. That’s completely okay, just make sure it is done before 7pm with your score entered by then as well. You also need to check with your coach to see when you can be judged. As so many plan to redo, you need to make sure you’re set to get it done with a judge.

On to week 3 of the Open and we’re anxious to see what’s next.

Swink Intro -LaCrosse Ball intro -Shoulder Mobility

Skill: -Deadlift Review -Pressing (Strict, Push)

5 Rounds of: -10 Push Press -10 Deadlifts

Core: -4×30 sec side planks

Swink Sweat EMOTM for 8:00: -5 Deadlifts -As many jumpropes with remaining time Rest 2:00 EMOTM for 8:00: -5 Back Squats -As many Box Jumps with remaining time

Swink Fundamentals -Shoulder Mobility -Hip Mobility

Skill: -Rowing

10 Rounds, 1:00 on, :30 off -Max Meters on Rower

Core: -3×Max Hold Weighted Planks

Swink Performance -Shoulder Strength -Hip Mobility

Skill: -Muscle Ups

EMOTM for 15:00: -1-3 Muscle Ups -3-5/leg Pistol Squats

Core: -3×Max Hold Weighted Planks



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