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Week of June 22nd

What a training week we had last week and we are set up for another great week this week!

If you guys did you see the email last week or the post in the members only group, it was basically letting you all know to send your membership questions to info@swinkathletics.com. .


We want to be here for each and every one of you and this is one step to make sure nothing ever falls through the cracks. We love you guys and and continually working to be the best we can be.


Monday

At 0:00:

-1600m Run

At 12:00

-1200m Run

At 20:00

-800m Run

At 26:00

-400m Run


Tuesday

Part 1

Every 3:00 for 3 Sets:

-3 Shoulder Press

-Max Unbroken Strict Pullups, weighted if possible


Sweat version:

-3 Shoulder Press

-20 Tough Ring Rows


Part 2

Every 3:00 for 3 Sets:

-3 Push Press

-Max Unbroken Strict C2B


Sweat version:

-3 Shoulder Press, 0:02 down 0:02 up

-15 Tough Ring Rows, harder than the last set


Part 3

Every 3:00 for 3 Sets:

-3 Push Jerks

-Max Unbroken Strict Pullups


Sweat version:

-3 Shoulder Press, 0:04 down 0:04 up

-10 Tough Ring Rows, harder than last set


Wednesday

Every 1:30 for 6 Sets:

-1 Squat Cleans + 1 Front Squats


For Time:

21-15-9

-Squat Clean + Front Squat, light weight

-Bar Facing Burpees

-Double Unders (105-75-45)


Sweat version:

-5 KB High Pulls + 3 KB Goblet Squats


21-15-9

-KB High Pull + Goblet Squat

-Burpee

-Single Unders


Thursday

8 Rounds of:

-0:20 Muscle Ups

-0:10 Rest

Immediately into

8 Rounds of:

-0:20 Situps

-0:10 Rest

Immediately into

8 Rounds of:

-0:20 Jumping Lunges

-0:10 Rest


Sweat version:

-Bent Over Rows, tough weight

-Situps

-Jumping Lunges


Friday

Every 2:00 for 5 Sets:

- 3 Position Power Snatch


For Time:

-50/40 Calorie Row

-40 Knees to Elbows

-30 Power Snatches


Sweat version:

-6 KB swings, tough weight, American style


For Time:

-50/40 Calorie Row

-40 Hanging Knee Raises or Full Body Crunches

-30 KB Swings, American


Saturday

2 Rounds For Time:

-1000m Run

-50 Back Squats



We love you guys, make no doubt about it!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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