Southwest Active – Friday – April. 20

Friday – CGBP/Row + LSD AirBike/Row/Run – Gym/Vol/Skill
A1. CGBP @ 20×1, work to a max set of 10
A2. Pendlay Row @ 20×1, work to a max set of 10
B. 10 min AirBike/Rowing/Ski Erg/Shuttle Run @ EZ
@ minutes 2,4,6,8,10 – get off and perform 10 perfect hollow rocks
(into..)
10 min AirBike/Rowing/Ski Erg/Shuttle Run @ EZ
@ minutes 12,14,16,18,20 – get off and perform 5-10 Pull-ups or Toes to Bar or Rope Climb Practice
(into..)
10 min AirBike/Rowing/Ski Erg/Shuttle Run @ EZ
@ minutes 22,24,26,28,30 – get off and perform 3-5 Kipping HSPU, or Push-Ups or 20-30 sec FLR on Rings

Southwest Active & SW Barbell – Thursday – April. 19

Thursday – Increasing effort MAP Sets + Upper CP Int
A. 10 sets @ increasing effort per set
15 Cal Rowing
9 Burpees
6 Box Jumps on to 20/24” Box
1:30 min b/t rounds
*1st round ez
*every set faster
*last set full goomba
B. Weighted Pull-Up on Rings @ 20×1, 5-5-5-5, 1:30 min
B. Weighted Negative Pronated Pullup, 3-3-3-3, 1:30 min
B. Supinated Grip Ring Rows @ 20×1, 6-8 reps x 5 sets, 1:30 min – tough angle/can be weighted
*ensure people are doing correct/appropriate piece

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Thursday – Tall Cl + Hang Cl/Cj Mod + Strongman Work
Warm Up:
Segmented Clean Pull, 5 reps x 1 set
Above Knee Hang Muscle Clean, 5 reps x 1 set
Above Knee Hang Power Clean Into Front Squat, 5 reps x 1 set – show control first, then squat
BTN Split Jerk, 5 reps x 1 set
A. Tall Clean, 3 reps every min x 5 minutes
B. 3 Postion Hang Squat Clean (hi-hang, above knee, below knee) 1 rep per position every 1:30-2 min x 6 sets
C. 12 min AMRAP
100ft L arm Farmer Carry @ 24/32kg
2 Rope Climbs to 12ft
100ft R arm Farmer Carry @ 24/32kg
5 L arm DB Clean to Push Press @ 35/50lbs
5 R arm DB Clean to Push Press @ 35/50lbs

SW Active – Wednesday – April. 19

Wednesday – Sn Tech/Sn Mod + Cj Tech/Cj Mod + SL work + Press/Strongman Work
A. Slow Snatch High Pull. Power Snatch, 2.2 x 5 sets, 1:30 min – building, working through good positions and technique
B. Hi-Hang Squat Clean. Below Knee Hang Squat Clean 1.1 x 5 sets, 1:30 min – building, working through good positions and technique
C. Front Rack Barbell Split Squats @ 40×0, 6/leg x 3 sets, 30 sec b/t legs – tough sets
D1. Press 6-6-6, 1:30 min
D2. Single Arm DB Rows @ 41×3, 6 tough reps/arm x 3 sets, 1:30 min – no rest b/t arms – follow tempo

Our Trip To The Grocery Store

A couple of weeks ago, our Healthy For Life class was asking me some questions about nutrition. For the most part, everyone knows what is a healthy choice, and what’s not so healthy, but it was more the ‘grey area’ foods that people had a lot of questions about.
I thought it would be a great idea to actually go to our local grocery store so we could look at some food labels, compare different foods, and discuss what are good choices and what are not so good choices.

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We spent the majority of the time going over how to properly read a food label, and to fully understand what we are looking at and putting into our bodies. A lot of the ladies were surprised as to how much sugar was in a lot of foods and sauces. Showing them how to understand and read a label, makes it easier to compare brands and try to make healthier choices.
We also went over a huge part of nutrition that a lot of people struggle with, which is eating enough protein. Majority of people undereat protein, so we went over lots of different options, what cuts of meat are best, what kinds to avoid, and how they can incorporate some kind of protein source into every meal.

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Another discussion was about how companies can market foods to look ‘healthy’ or contain lots of protein. Things like instant microwave meals that have “Fit Meals” on the label, or granola bars that have “high in protein’ in big letters on the package. It’s easy for you to see that and automatically assume the ingredients are healthy and that is something you should be eating. If you take the time to look at the label and actually understand what it’s telling you, we realized that they are definitely not good for you, and contain a lot of not so good ingredients. This is why it’s so important to understand what you’re putting into your body.

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After we had gone through the whole grocery store, the ladies had a much better understanding as to how to make better choices, good healthy options, meal ideas and a better understanding of knowing what they are eating. Plus it was lots of fun!

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Southwest Active & Southwest Barbell – April. 17

Tuesday – EZ..EMOM..EZ
12 min @ EZ:
1 min Rowing
1 min Bike/Ski Erg
1 min Step-ups on to Box
(Into..)
EMOM x 20 minutes @ high effort:
1st- 5 L arm DB Hang Power Clean to OH @ 35/50lbs + 5 R arm DB Hang Power Clean to OH @ 35/50lbs
2nd – 7-10 Burpees to 6 “ OH
3rd – 10-15 Wall Balls @ 15/20lbs to 9/10ft
4th – 5 Hang Power Cleans + 5 Shoulder to OH @ 85/115lbs
5th – 10/8 Cal AirBike
(into..)
12 min @ EZ:
1 min Rowing
1 min Bike/Ski Erg
1 min Step-ups on to Box

Wk 2 – SW Barbell
Tuesday – Tall Sn + Hang Sn/Sn Mod + Jump/Throw
Warm Up:
Segmented Snatch Pull, 5 reps x 1 set
Above Knee Hang Muscle Snatch, 5 reps x 1 set
Above Knee Hang Power Snatch, 5 reps x 1 set
Drop Snatch, 5 reps x 1 set
A. 1 Tall Snatch + 1 Below Knee Tall Snatch Drop every 45 sec x 12 reps
B. H-Hang Squat Snatch, 3 reps x 5 sets, 2 min – speed, building, but speed/position/dropping under the bar is focus
C. Depth Jump on to High Box, 3 reps ever 1:30 min x 5 sets – https://www.youtube.com/watch?v=s4NPKcq0XSQ
E. Split Stance Anti-Rotational Med Ball Toss, 5/side x 2 sets, rest as needed – https://www.youtube.com/watch?v=UY7Btia-rdc
F. Weighted DB Jump Squats, 5 explosive reps every 30 sec x 4 minutes – two DBs/arm – this is TOUGH— https://www.youtube.com/watch?v=-EIaKO1tCLw

Southwest Active – April. 16

Wk 1 – April. 16
Monday – Bsq Int/Varied + DODL/Speed + RDL ECC + Skills/Gym
A. Back Squat @ 40×1, 10-12 reps x 3 sets, 3-4 min b/t
B. Double Overhand No Hook Grip Deadlift @ 11×1, 2 reps @ 60% of 1 RM every 30 sec x 10 sets
C. Barbell Romanian Deadlift @ 40×1, 12-10-8, 2:30 min b/t – all tough sets – use straps
D. EMOM x 10 minutes:
1st – 30 sec HS Practice/Kipping Practice/DU’s
2nd – 30 sec Med Ball Cleans on to High Box – 40-48” *aim for 3-5 reps

Southwest Active – Saturday – April. 14

A1. Power Clean, 3 reps x 5 sets, 10 sec – reset b/t reps, not touch and go
A2. Seated Box Jumps, 3 reps x 5 sets, 1:30 min – safely
B. 5 rounds for time – teams of 2:
10 DB Snatch @ 35/50lbs
50ft Single Arm DB OH Walking Lunge @ 35/50lbs
20 KBS @ 16/24kg
100ft Farmer Carry @ 24/32kg/arm
30 Air Squats
200ft Shuttle Run

Member Spotlight/Testimonial – Kim Radcliffe

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1. I started at Southwest Strength in their spring bootcamp May 1, 2017. I keep coming back for a million little reasons, of course the physical activity and the progress you see over time. Small goals, then bigger ones. There is also a great social atmosphere in the gym, everyone is working hard and having a blast doing it.

2. My favorite part of Southwest Strength is definitely the people. You feel like you are a part of everyone’s success and they are apart of yours. Everyone wants to see you succeed.

3. I have tried a lot of “at home” fitness programs and they were great to keep me moving in the comfort of my home. What sets Southwest Strength apart is that they take me out of that comfort zone, and that is just what I needed for my fitness journey. I could never push myself to my physical limit, but that is where I find success. The longer I come to Southwest Strength the more I am familiar with my limit and I push forward.

4. My favorite movement is toes to ring. This is a movement that I couldn’t always do but I can now. I also like FLR’s, and I am currently working on pullups so I should learn to like those too.

5. If someone was thinking of joining Southwest Strength I would say to go for it. You can’t go wrong trying it out. You may not like it, but maybe you will love it.

6. Some words of advice that I would give someone just starting at Southwest Strength is to just keep showing up. Sign up for the classes and come. Before you know it you are doing things that seemed impossible to you before.

 

Southwest Active & SW BB – Thursday – April. 12

Thursday – Sn Int + Skills + SL Int + Glutes + Upper ECC
A. Squat Snatch, 1 rep every 1:30 min until a tough set
B. Band Resisted Cross Under Lunges, 12-15/leg x 3 sets, rest as needed b/t legs

C. AMRAP Unbroken set of Wall Balls @ 15/20lbs to 9/10ft x 1 set
D. AMRAP in 3 minutes: Ring Push-Ups or Scaled: – 5 min AMRAP Hand-Release Pushups – scale as needed
E. Farmer Hold @ challenging/arm or D-Ball Front Rack Hold @ challenging or Double KB Front Rack Hold @ challenging/arm – accumulate 5 minutes of Bracing/Holding/Grip

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Thursday – Tall Cl + Hang Cl/Cj Mod + Strongman Work
Warm Up:
Segmented Clean Pull, 5 reps x 1 set
Above Knee Hang Muscle Clean, 5 reps x 1 set
Above Knee Hang Power Clean Into Front Squat, 5 reps x 1 set – show control first, then squat
BTN Split Jerk, 5 reps x 1 set
A. Tall Clean, 1 tough rep every 30 sec x 5 minutes
B. Above Knee Hang Squat Clean Cluster 1.1.1 – work to a tough set – drop bar b/t lifts 10sec b/t lifts
C. EMOM x 15 minutes:
1st – 2 Paused Split Jerks – building per set
2nd – 4 Med Ball Cleans on to 40” Box
3rd – 100ft Farmer Carry – challenging