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Week of September 27th

Guys, this week has me HYPED! I also need you all to know that this week is taking a week off of the heavy intensity. We need to give the body and hormonal system a break from intensity and that is this week. That means, most of this week is lifting or strength with dabs of intensity. More about that in the facebook group.


Next week we will do a small deload week before upping the percentages a tad more, and then a tad more, and then a tad more. So come ready and be there next week to take advantage of the deload focus.


Monday

Version 1 (V1) & Version 2 (V2)

8 Rounds of 0:20 on, 0:10 off:

-Single Arm DB Renegade Row + Pushup

Rest 2:00

8 Rounds of 0:20 on, 0:10 off:

-Box Step-ups, weighted if possible

Rest 2:00

8 Rounds of 0:20 on, 0:10 off:

-25ft Shuttle Run


Tuesday

V1 & V2

Every 3:30 for 4 Sets (14:00):

-6 Back Squats

-Max Strict Pullups

-10-15 Hanging Scap Retractions, weighted


Every 3:00 for 3 Sets (9:00):

-10/10 Jumping Bulgarian Split Squats

-10-15 Barbell Rollouts


Wednesday

V1 & V2

EMOM for 12:00

Min 1:

-15-20 Banded Face Pulls

Min 2:

-0:30 Banded Hip Thrusts

Min 3:

-Max L-Sit


1:00 on, 1:00 off for 12:00

Min 1:

-10/10 Flutter Kicks

-10/10 Crossbody V-Ups


Min 2:

-0:20 Banded Russian Twists, left

-0:20 Banded Russian Twists, right


Thursday

V1 & V2

20:00 AMRAP:

-8 Bicep Curls

-12 DB Push Press

-16 Squat Jumps, weight if possible

...and then more...


Friday

V1 & V2

Every 3:30 for 4 Sets (14:00):

-8 Deadlifts

-Max Dips/Bench Dips


10:00 Calorie Row

*At 0:00 and 5:00, complete:

-100ft DB OH Lunges/DB Front Rack Lunges, left

-100ft DB OH Lunges/DB Front Rack Lunges, right


Saturday

For Time w/ a partner:

-100 AbMat Situps, shared

-1000m Run, together

-100 AbMat Situps, shared

Rest 2:00

-60 Box Jump Overs, shared

-1200m Row, shared

-60 Box Jump Overs, shared


Proper warm-up means a better workout. That's is all.

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