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Week of April 5th

Guys, so begins the prep for Memorial Day. Memorial Day has always been a special day as we have always done the workout "Murph". This year will be no different. As we prep you guys to be ready for Murph, which we will do as a group on Saturday, May 29th. We start prep for that, TODAY!

More info on this coming this Monday in the members only page on Facebook.


Monday

Version 1 (V1)

3 Rounds For Time:

-10 Pullups

-20 Pushups

-30 Squats

Then,

-400m Run


Version 2 (V2)

3 Rounds For Time:

-15 Inverted Rows -OR- 5 Eccentric Pullups, 0:03-0:05 down

-20 Pushups with band under waist -OR- 10 Eccentric Pushups, 0:03-0:05 down

-30 Squats

Then,

-400m Run


Tuesday

V1

In 15:00, establish

-3RM Sumo Deadlift


V2

Every 3:00 for 5 Sets (15:00):

-3 Tempo Sumo Deadlifts, 0:03 up and 0:03 down, weight stays roughly the same, not building

-15 Banded Hamstring Curls, seated


Wednesday

V1

Every 3:30 for 6 Sets (21:00):

-400m Run


V2

Every 3:30 for 6 Sets (21:00):

-200m Run

-8/8 Box Step Ups, can be weighted


Thursday

V1

For Time:

-1000m Row

-80 Single Arm DB Push Press

-60 Single Arm Suitcase Walking Lunges

-40 Toes to Bar

-20 HSPU


V2

For Time:

-1000m Row

-80 Alternating Kneeling DB Strict Press

-60 Suitcase Walking Lunges, single or double KB/DB

-40 Weighted Situps

-20 DB Floor Press, tough


Friday

V1

Every 2:00 for 7 Sets (14:00):

-1 Power Clean + 1 Push Jerk + 1 Split Jerk


5 Rounds For Time:

-5 Clean and Jerks at 75% of above

-10 Bar Facing Burpees


V2

Every 2:00 for 7 Sets (14:00):

-10 Band Pull-aparts

-10 Banded Face Pulls

-10 Banded Tricep Extensions


5 Rounds For Time:

-10 American -OR- Russian KB Swings, tough weight

-10 Burpees/Burpees over parallette


Saturday

EMOTM for 21:00

Min 1: 15/12. Calorie Row

Min 2: 15 WallBalls

Min 3: 15 Box Jump Overs

*Each successful round, you CAN add 1 rep to each movement to make each more challenging.


Here's to hoping you all had a great, Easter weekend!

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