- andre34361
Week of June 7th
Guys, post Murph is nice! No more redundant Pullup, Pushup and Squat routines. Now on to the new and fancy, like Body Building Jackie that for sure going to give you a good "pump" afterwards!
Also....the Swink Block Party is in the works, be ready folks, be ready!
Monday
Version 1 (V1)
"Jackie"
-1000m Row
-50 Thrusters, bar
-30 Pullups
Version 2 (V2)
"Body Building Jackie"
-1000m Ski
-50 DB Shoulder Press, 0:03 lower each rep
-25 Strict Pullups, 0:03 lower each rep
Tuesday
V1 & V2
6 Rounds of:
-75 Single Unders
-25 KB Swings
-75 Single Unders
-25 DB Push Press
Wednesday
V1
Every 2:00 for 3 Sets (6:00):
-10 Back Rack Reverse Lunges, alternating
Every 3:00 for 5 Sets (15:00):
-3 Back Squats
V2
Every 2:00 for 3 Sets (6:00):
-10 Back Rack Reverse Lunges, alternating
-OR-
Suitcase DB Reverse Lunges
Every 3:00 for 5 Sets (15:00):
-3 Tempo (you guessed it) Back Squats, 0:03 down 0:03 up
Thursday
V1
3 Rounds of:
-400m Run
-21 Barbell Rows
-12 Jerks
V2
3 Rounds of:
-800m Echo Bike
-15 Ring Rows, tough, hold 0:05 at the top after each set of 5
-15 Hang Double DB Clean and Press, tough weight, can build in weight
Friday
TBA....but better believe its gonna be GOOOOOD
Saturday
3 Rounds w/ a partner:
-500m Row (250m each)
-20 Synchro Toes to Bar
-20 Synchro Front Rack Reverse Lunges

Ryan setting the example by using those FITTTTIIIESSS!!!