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Week of October 12th

We LOVE seeing all the new faces in the gym and all the success you all have been making! One way we want to help with that success is the access to the gym 24/7. I know most of you will be using it on the weekends so all we ask is that you all keep all the rules intact that we have throughout the week. Remember to clean all the equipment and place everything back in its place. Also, no one is allowed in other than our members only.


We will be setting you all up this week into the system so you will be all ready to go. Any of our coaches can show you how to use the app as well. If you have any questions about it all, send them to andre@swinkathletics.com.


Here is your Performance Care Segment for this week. Give it a try and let us know how it goes!

PCS

20:00 AMRAP:

-1:00 Echo Bike, legs only, easy pace

-1:00 Echo Bike, arms only, easy pace

-1:00 Lateral Band step overs, knee height or higher

-1:00 Farmer Hold (right) + OH Hold (left)

-1:00 Farmer Hold (left) + OH Hold (right)


Monday

Version 1 (V1) & Version 2 (V2)

For Time:

-100m Zercher KB Carry

-50 WallBalls

-100m Zercher KB Carry

-50 Toes to Bar (V1)/50 V-Ups (V2)

-100m Zercher KB Carry

-50 Box Jumps

-100m Zercher KB Carry

-25/25 Single Arm Floor Press

-100m Zercher KB Carry


Tuesday

V1

In 10:00:

-Find 3RM Push Press


For Time:

-70 Push Press, bar

-60 Box Step ups with a bar

-50 Push Press

-40 Box Step ups with a bar

-30 Push Press

-20 Box Step ups with a bar


V2

In 10:00:

-Find 5RM Z-Press


For Time:

50-35-20

-Z-Press

-Box Step ups


Wednesday

V1

Every 3:00 for 5 Sets (15:00)

-5 Deadlifts


V2

Every 3:00 for 5 Sets (15:00)

-10 KB Swings

-5/5 Single Arm Rows


Thursday

V1 & V2

For Time:

-1 Mile Run


Friday

V1

3 Rounds per arm:

-10 Single arm DB Push Press

-50ft DB OH Walk

-10 Single arm DB Push Press

-50ft DB OH Walk


5 Rounds For Time:

-5 Strict Pullups

-10 Kipping Pullups

-20 Pushups

-45 Double Unders


V2

3 Rounds per arm:

-10 Single arm DB Push Press

-50ft DB OH Walk

-10 Single arm DB Push Press

-50ft DB OH Walk


5 Rounds For Time:

-5 Ring Rows, tough

-5 Ring Rows, slightly easier

-5 Ring Rows, easiest

-20 Pushups

-50 Single Unders


Saturday

TBD


Just some humble beginnings for you guys!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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