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Week of December 7th

Hey Swink Family, we have some people off to a strong start for the 100k meter challenge! The whiteboard on the back wall has plenty of spots for you to write your name and meters down on it.

Also, don't forget that these workouts have 2 versions to them. Version 2 is no "easier" than Version 1, just gives the option now to get a workout in without the need for a ton of skill as some of version 1 workouts have. Just consult with your coach if you are unsure which is best for you!


Monday

Version 1 (V1) & Version 2 (V2)

Front Squat

5, 5, 3, 3, 1, 1, 1


Tuesday

V1 & V2

"Angie"

-100 Pullups/50 Banded Strict Pullups/100 Ring Rows

-100 Pushups

-100 Situps

-100 Air Squats


Wednesday

V1

Every 2:00 for 7 Sets (14:00):

-2 Snatch -OR- Clean Pulls + 1 Power Snatch -OR- Power Clean


-30 Power Snatch

-OR-

-30 Power Cleans


V2

Every 2:00 for 7 Sets (14:00):

-5 KB Sumo Deadlift High Pulls + 5 American KB Swings


-30/30 DB Clean and Jerks



Thursday

V1 & V2

5 Sets of:

-500m Row


Friday

V1

For Time:

1-2-3-4-5-6-7-8-9-10

-Unbroken Power Cleans

Right into,

10 Rounds of:

-5 HSPU

-10 Back Squats, no rack


V2

For Time:

1-2-3-4-5-6-7-8-9-10

-DB Snatch/per arm

Right into,

10 Rounds of:

-5 DB Z-Press

-10 DB Goblet Squat


Saturday

Every 2:00 for 6 Sets (12:00):

-3 Bent Over Rows against a band


For Time:

-50 Double Unders

-21 Toes to Bar

-50 Double Unders

-15 Toes to Bar

-50 Double Unders

-9 Toes to Bar

-50 Double Unders


Back in the day vibes. Circa 2014.

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