- Swink Athletics
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!?