- Swink Athletics
Monday, start of the new year!
Who is ready for 2016….WE ARE!!
We hope the start of this year is what you want it to be and we hope we’re a part of that “want.” This year we plan to do more, accomplish more, try more, live more and LIFT MORE! We urge you to take on this journey with us as we begin 2016 with a bang.
Now, tomorrow we begin an Intro Course for people just starting with Swink. Nothing new for you all, however, all we ask is that you do go out of your way to introduce yourself to a stranger and make them feel welcome. Everyone is a stranger at some point, reach out to them. Thank you in advance.
Swink Intro -Foam Roller explanation (lower body) -Importance of power stance
Skill: -Rowing
Row Intervals: 6-10 Rounds of 1:00 on/30 sec off
Core: -Learning Hollow Body
Swink Sweat 3 Rounds of 2:00 stations (40 sec on/20 sec off ) -Sideways Rope Slams -Single-leg Box Steps -Calorie Row Sprint -Sumo kick
Swink Fundamentals -Shoulder Strength -Glute Strength
Strength (15:00): -5×5 Back Squats @75% -5×5 Strict Press
2 Rounds For Time: -40 WallBalls -20 Power Cleans (115/75)
Core: -3×10 Weighted Hip Extensions -3×Max Strict Toes 2 Bar
Extra Credit (Fund.) -100/150 Double Unders for time
Swink Performance -Shoulder Strength -Glute Strength
Strength: Clean & Jerk -2×(1×1 @70%, 1×1 @75%, 1×1@80%) -6×3 Back Squats @75%
EMOTM for 8:00 -2 Tough Snatches
Core: -3×10 Weighted Hip Extensions -3×Max Strict Toes 2 Bar
Extra Credit (Perf.) -do Fundamentals workout

Our fun group from New Years Day!