- Swink Athletics
Week of September 14th
We hope you all had a great weekend and are ready to get back to another great week of training! Remember, we are here for you. If you're dealing with issues, aches & pains, or struggling learning a movement, talk to a coach, that's what we are here for!
Monday
Version 1 (V1) & Version 2 (V2)
Part 1:
4 Rounds of:
-8 Half Kneeling Landmine Press, left, 0:03 lower
-Rest 0:30
-8 Half Kneeling Landmine Press, right, 0:03 lower
-Rest 0:30
Part 2:
3 Rouds of:
-90 Double Unders (V2 = Single Unders)
-30m Single Arm OH KB Walk, left
-30m Single Arm OH KB Walk, right
Tuesday
V1
For Time:
21-15-9
-Box Jumps
-Front Squats
V2
For Time:
21-15-9
-Box Jumps
-Gobelt Squats
Wednesday
V1
Part 1:
Every 3:00 for 3 Sets (9:00):
-10 Power Snatch
-200m Run
Part 2:
8 Rounds of
-0:20 Barbell Rows
-0:10 Rest
V2
Part 1:
Every 3:00 for 3 Sets (9:00):
-10/10 DB Snatch, alternating
-200m Run
Part 2:
8 Rounds of
-0:20 Barbell -OR- DB/KB Rows
-0:10 Rest
Thursday
V1 & V2
-30:00 Calorie Bike or Row
*At 5:00, 10:00, 15:00, 20:00 & 25:00, complete:
-30 Pushups
Friday
V1
Every 2:00 for 6 Sets (12:00):
-3/3 Back Rack Deficit Reverse Lunges
Plus Accessory
V2
Every 2:00 for 6 Sets (12:00):
-3/3 DB Deficit Reverse Lunges
Plus Accessory
Saturday
V1 & V2
Part 1:
4 Rounds of:
-8 Single Arm Landmine Rows, left, 0:03 lower
-Rest 0:30
-8 Single Arm Landmine Rows, right, 0:03 lower
-Rest 0:30
Part 2:
5 Rounds For Time:
-10 Sumo Deadlift High Pulls (Bar or KB)
-10 Lateral Burpee over the bar
Hanging with friends is the best!