- Swink Athletics
Wednesday 4-19-17
Couple of good days of training behind us and few more ahead of us, let’s get after it!
Also, don’t forget about our adjustment of our Saturday schedule as we will be at the Rowdy Run 5K in town. We would love for you to all join us, it begins at 8:30am.
Swink Sweat
4 x 5:00 rounds
-1000m on the bike
-As many Burpees as possible
Rest 5:00 between rounds
Swink Fundamentals
-Hip Mobility
Strength:
3 Sets of:
-4 Tempo Front Squats, 22X1, @70-75%
-your choice of: 10, 15, 20, or 25 Pushups or 10, 15 or 20 Pike Pushups/Strict HSPU
Rest about 1:30/2:00 between sets
For Time:
-400m Run
-9 Squat Cleans, RX (115/75) RX+(185/125)
-400m Run
-7 Squat Cleans, RX (135/95) RX+(205/135)
-400m Run
-5 Squat Cleans, RX (155/105) RX+(225/145)
Core:
-Accumulate a 2:00-3:00 L-Sit

Last year’s 5K crew!