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Week of August 31st

Starting this week and moving forward, we will be posting a Performance Care Segment (PCS) for an active recovery workout you can do any day of the week. The idea behind this workout is you would swap out the daily workout for this one. Use the PCS as an active recovery workout to aid the recovery process.


PCS 08312020

(All of these movements can be demonstrated)

5 Rounds For Quality, no rushing through:

-10/10 Arm Circles on the wall

-10/10 Pike Shoulder Taps, feet elevated or not

-10/10 Side Plank Rotations

-10 Lemon Squeezes

-0:20/0:20 Standing Straight Leg Hold

-15/15 Single Leg RDL, no weight needed, work on balance


Monday

Version 1 (V1) & Version 2 (V2)

5 Rounds For Time:

-15 Burpees

-200m Run

Rest 2:00


Tuesday

V1

-7x1 Clean and Jerk


V2

Every 3:00 for 3 Sets (9:00)

-15 KB Swings

-50-75 Single Unders


Every 3:30 for 4 Sets (14:00)

-10 KB Swings, heavier if possible

-15/10 Calorie Bike


Wednesday

V1 & V2

3 Rounds For Time:

-15 WallBalls

-20 Box Jumps

-15 WallBalls

-25/20 Calorie Row


Thursday

V1

Every 3:00 for 3 Sets (9:00)

-3 Deadlifts (not a max out)


3 Rounds For Time:

-400m Run

-21 Deadlifts

-12 Toes to Bar


V2

Same as above except Hanging Knee Raises


Friday

V1

For Time:

-30 Thrusters

-25 Pullups

-90 Double Unders

-20 Thrusters

-25 Pullups

-90 Double Unders

-10 Thrusters

-25 Pullups

-90 Double Unders


V2

For Time:

-30 Goblet Squats

-30 Ring Rows

-90 Single Unders

-20 Goblet Squats

-30 Ring Rows

-90 Single Unders

-10 Goblet Squats

-30 Ring Rows

-90 Single Unders


Saturday:

Every Minute on the Minute for 8:00:

-2 Position Power Snatch


Every Minute on the Minute for 12:00:

Odd Rds: Power Snatch with 80-85% of above

Even Rds: Rest



Whose ready to jump!?

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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