- Swink Athletics
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!