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Week of August 24th

Updated: Aug 25

Hope you all are ready to get into another week of training! Here we go:


Monday

Version 1 (V1)

Every 2:30 for 4 Sets (10:00):

-3 Hang Muscle Cleans

-3 Push Press


Every 3:00 for 4 Sets (12:00):

-3 Hang Squat Cleans

-3 Split Jerks


Version 2 (V2)

Every 2:30 for 4 Sets (10:00):

-6 American KB Swings

-3/3 Z-Press, alternating reps


Every 3:00 for 4 Sets (12:00):

-5 Goblet Squats, tough

-5 DB Push Press


Tuesday

V1

For Time:

Accumulate in any fashion

-100 Pullups

-2000m Run

-300 Walking Lunges


V2

For Time:

Accumulate in any fashion

-75-100 Ring Rows

-2000m Row

-200-300 Walking Lunges


Wednesday

V1

5x 2:00 AMRAP:

-5 Deadlifts

-50 Double Unders

-Max Burpees with remaining time

-2:00 rest between rounds


V2

5x 2:00 AMRAP:

-5 Deadlifts, KB or DB

-50 Single Unders

-Max Burpees with remaining time

-2:00 rest between rounds


Thursday

V1 & V2

20:00 AMRAP:

-20/16 Calorie Bike

-15m Double KB Overhead walk

-10 Strict Toes to Bar


Friday

V1

Every 2:00 for 5 Sets (10:00):

-1 Paused Front Squat + 1 Front Squat


For Time:

42 Situps

21 Front Squats

30 Situps

15 Front Squats

18 Situps

9 Front Squats


V2

Every 2:00 for 5 Sets (10:00):

-3 Tempo Goblet Squats, 5311


For Time:

42 Situps

21 Goblet Squats

30 Situps

15 Goblet Squats

18 Situps

9 Goblet Squats


Saturday

V1 & V2

40/32 Calorie Bike

40 Hammer Curls, alternating

40 Pendlay Rows

40 Push Press

40 Hammer Curls

40 Bench Press or Hand Release Pushups

40 Box Jump Overs

40/32 Calorie Bike



We are CONSTANTLY working to improve and its all for you guys

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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