- Swink Athletics
Week of September 16th
Another week gone and into another week of training.
Just want to congratulate our teams for awesome performances this weekend. Our guys took home a 6th, battling back from 10th and our girls took home a very strong 2nd. Couldn’t be more proud of them all so if you see them tomorrow, give them a fist bump!
Also, the Open begins on Oct. 10th this year which means it’s time to get signed up!!!
Monday
Every 3:30 for 5 sets:
-4 Back Squats, 0:03 down 0:03 in the bottom on first 4 sets, 5th set no tempo, heavier if possible that 9-6-19
Tuesday
For Time:
-800m Run
-80ft single KB front rack walking lunges, left, RX (53/35)
-40 single arm KB Clean
-20 Box Jumps, RX (30/24)
-40 single arm KB Clean
-80ft single KB front rack walking lunges, right
-800m Run
Wednesday
Every 4:00 for 4 sets:
-6 DB Shoulder Press
-10/10 single arm DB high pull
8 Rounds For Max Reps:
-0:20 Ring Row, feet elevated
-0:10 rest
-0:20 Deficit Pushups, RX (4″/3″)
-0:10 rest
Thursday Open Gym
5 Rounds of:
-2:00 Max Calorie Bike or Row
-4:00 rest
Friday
“Helen”
3 Rounds For Time:
-400m Run
-21 KB Swings, RX (53/35)
-12 Pullups
Saturday
In teams of 3 For Time:
-150 Front Squats, RX (145/100)
-150 Bench Press, RX (145/100)
-150/120 Calorie Row

Awesome group of people right here, they all made us proud!