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Week of September 28th

Well guys, as begin to close one month, we cannot wait to start another one with you all!


There is some content we cannot wait to bring you guys in the next month and moving forward. We feel the more inform any one person is, the easier it is for them to make the best decisions for them moving forward. Thats what we plan to do for you guys, educate and inform MORE than we do now...way more.


If anyone has suggestions about what you'd like to see moving forward, please do not hesitate to tell us. We want to provide you what YOU want.


PCS

For 30:00:

-Walk, nasal breathing only

At 05:00, 10:00, 15:00, 20:00 and 25:00

-10/10 Arm Circles

-10 Lateral Arm Swings

-10 Boot Strappers

-5/5 Toe Walk

-5/5 Heel Walk


Monday

Version 1 (V1)

5 Rounds For Time:

-7 Hang Power Cleans

-21 Box Step-ups


Version 2 (V2)

5 Rounds For Time:

-7 KB Sumo Deadlift High Pulls

-28 Walking Lunges (14/14)


Tuesday

V1 & V2

Every 7:00 for 4 Sets (28:00)

-800m Run (can sub for a row or bike)


Wednesday

V1 & V2

Part 1

4 Rounds of:

-8/8 Single-arm Half Kneeling KB Press w/KB Front Rack Hold

-0:30-0:45 Rest between arms


Part 2

5 Rounds For Time:

-10 Strict Pullups/Inverted Rows/Banded Strict

-15 Deficit Pushups

-150 Single Unders


Thursday

V1

Every 3:00 for 6 Sets (18:00):

6-4-2-6-4-2

-Back Squats

*Second wave of 6-4-2 should be heavier than the first


V2

Use this version for achey knees or hips or if you do not prefer the bar

Every 3:00 for 6 Sets (18:00):

-6 Tempo Goblet Squats


Friday

V1

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

-15 Push Press

-12 Thrusters

-9 Chest to Bar Pullups


V2

-15 Z-Press

-10 Double DB Front Squats

-15 DB Bent Over Rows


Saturday

V1

EMOTM for 30:00:

Minute 1:

-15/12 Calorie Bike

Minute 2:

-10 Bar Facing Burpees

Minute 3:

-5 Sumo Deadlifts


V2

EMOTM for 30:00:

Minute 1:

-10 Calorie Bike

Minute 2:

-8 Bar Facing Burpees

Minute 3:

-10 KB Swings, tough weight


You guys impress us each and every day! Love you all!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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