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Week of October 4th

Swink Crew, this week we are taking a break from the heavy weights. Deloading. So, with that said, all of this weeks percentages are suggestions. No more than what is suggested but feel free to back off of weight more than we are prescribing if need be. More on that tomorrow in the facebook group.


Monday

Version 1 (V1)

Every 3:30 for 3 Sets:

-10 Tempo Deadlifts

-15 Ring Rows


12:00 AMRAP:

-5/5 Front Rack Reverse Lunges

-15 V-Ups

-250m Row


Version 2 (V2)

Every 3:30 for 3 Sets:

-10 Tempo Deadlifts

-15 Ring Rows


12:00 AMRAP:

-10 DB Goblet Squats, heels elevated

-10 Strict Toes to Bar

-250m Row


Tuesday

V1 & V2

Every 2:30 for 3 Sets (7:30):

-12 Lying Banded Hip Adduction, left

-12 Lying Banded Hip Adduction, right

-24/24 Lateral Banded Walks


Every 3:30 for 5 Sets (17:30):

-15 WallBall AbMat Situps

-20 Box Jump Overs

-15 Banded Lat Pushdowns


Wednesday

V1 & V2

30:00 Aerobic Session:

-15/12 Calorie Bike

-400m Run

Odd Rounds:

-15 Z-Press, 0:03 lower

-15 Banded Tricep Extensions

Even Rounds:

-15 Supinated Bent Over Rows, 0:03 lower

-15 Banded Pull-aparts


Thursday

V1 & V2

Every 3:30 for 3 Sets (7:30):

-10 Tempo Back Squats

-8/8 Tempo Single Arm Bench Press


Every 4:00 for 4 Sets (16:00):

-8-12 Half Kneeling Landmine Press, left

-8-12 Half Kneeling Landmine Press, right

-15-20 Banded Spanish Squats

-100 Single Unders


Friday

V1

Every 1:30 for 4 Sets (6:00):

-1 Clean Pull

-1 Clean High Pull

-1 Power Clean


For Time:

-21 Power Cleans

-400m Run

-21 Bar Facing Burpees

-1:00 Rest

-15 Power Cleans

-400m Run

-15 Bar Facing Burpees

-1:00 Rest

-9 Power Cleans

-400m Run

-9 Bar Facing Burpees


V2

Every 1:30 for 4 Sets (6:00):

-1 DB Power Clean

-1 DB Front Squat

-1 DB Thruster

*do all movements on 1 side and then all the other side


For Time:

-20 Alt. DB Power Cleans

-400m Run

-20 Burpees

-1:00 Rest

-16 Alt. DB Power Cleans

-400m Run

-16 Burpees

-1:00 Rest

-10 Alt. DB Power Cleans

-400m Run

-10 Burpees


Saturday

For Time w/ a partner:

-100 Calorie Row, switch every 25 Cals

-50 Bench Press, switch every 5 Reps

-100 Calorie Bike, switch every 10 Cals

-50 Strict Chinups, switch every 5 Reps


if you allow it, there can opportunities to learn from everywhere.

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