• Swink Athletics

Wednesday 11-18-15

Don’t forget everyone, the Saturday after Thanksgiving, we are getting together at the gym to have “Swinksgiving” at 6pm. It’ll be a potluck style dinner, bring your own drinks and let’s have a good time! 

Also, on Thanksgiving Day, we will be doing a workout that morning at 9:15am that’ll make you feel good about eating all day!

Swink Intro -LaCrosse Ball cont.

Skill: -Pressing (Strict, Push)

5 Rounds of: -10 Push Press -200m Run

Core: -3×Max Rep Hanging Leg Raises

Swink Sweat 5 Rounds of: -5 Thrusters -10 Box Step Overs with DB in Goblet hold -15 Hanging Leg Raises Rest 3 min -50 wall balls for time

Swink Fundamentals -Shoulder Mobility -Shoulder Strength

Skill: -Split Jerk

Strength: -Build to tough 1 Rep Split Jerk (8:00) -5×3 Front Squat

5:00 Hard Row -Max Calories

Core: -4×30 sec side planks -3×10 Weighted Hip Extensions

Swink Performance -Shoulder Mobility -Shoulder Strength

Strength: Clean + Jerk Dip -2×(3+1 @75%), 3×(2+1 @80%)

Power Jerk -2×3 @75%, 3×2 @80%

Back Squat -5×2 @85%

For Time: -1500m Row Sprint!

Core: -4x 30 sec side planks -3×10 Weighted Hip Extensions

Extra Credit: Rest 5:00 from previous workout…then be ready!… -5×500m Row Sprints! Rest 2:00 between efforts….exactly! Goal for each one is that the first 500m is the base goal and the rest should try and match it. Be diligent about recovery, get up and walk. Make sure to PUSH each 500m to match that opening time!


They’re waiting….

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