- Swink Athletics
Week of August 12th
Hope you all are ready to get back to some awesome gym time this week. A quick logistics thing for this Friday:
-we are running and it would be great if you guys had either a watch to track your time &/or distance or use your smart phone for this function. Of course, if you cannot run or if it’s too hot for you, we will gladly have you Row or Bike. It’s a great, longer aerobic day and we would love you all to be there, it doesnt matter to us if you Run, Bike or Row…just be there.
Monday
EMOTM for 10:00
-3 Hang Power Snatch, focus is technique and speed
EMOTM for 12:00
Odd: 15 Burpees
Even: 15 Box Jumps, RX (24/20)
*if possible, try to add 1 rep to each movement after each round
Tuesday
Every 4:00 for 4 sets:
-10 Back Squats, start at about 60-65%, can build to a near 10 rep max
3 Rounds of:
Min 1: 10 DB Front Squats, challenging load
Min 2: rest
Min 3: 100ft sled/box push, challenging load
Min 4: rest
Wednesday
3 Rounds For Time:
-10 Clean and Jerks, RX (135/95)
-75 Double Unders
Thursday Open Gym
Every 3:00 for 5 sets:
-8 DB Z-Press
-8 Strict Pullups
*use a challenging weight for Z-Press and add weight if possible on the Strict Pullups but keep the reps unbroken
12:00 AMRAP:
-0:45 Overhead hold with a barbell (can be weighted)
-100ft Double KB front rack Lunges, challenging weight
-15 Toes 2 Rings
Friday
2 Rounds For Distance:
-5:00 Run, 1:00 rest
-4:00 Run, 0:45 rest
-3:00 Run, 0:30 rest
-2:00 Run, 0:15 rest
-1:00 Run, 5:00 rest
(During the 5:00 rest, perform 2:00 of slow and controlled air squats)
*if possible, bring a watch or use a smart phone for timing and distance purposes.
Saturday
In teams of 3, complete:
-12 Rope Climbs, accumulated
-36 Sychronized Thrusters, RX (75/55), 2 people work at a time
-9 Rope Climbs
-27 Synchronized Thrusters
-6 Rope Climbs
-18 Synchronized Thrusters

If you havent heard, now you know!!! Ask Coach Betsy about this or even send her a message for more info.