Southwest Active – Monday Nov.30/2015

Monday Deadlift Int % + Upper Push/Pull + Rowing/Airdyne Map Int
A. Deadlift @11×1, 10reps @50%, 8 reps @60%, 6 reps @65%, 4reps @75%, 2 reps @80%, 1 rep @85%
-if members dont know 1RM and are proficient – get them to test it this week, and follow percentages next week
-If members are just learning deadlift, get them doing sets of 3-4 reps x 5 sets-2-3min b/w
B1. CGBP @31×1, 4-6 reps x 5 sets-1min -*all heavy sets
B2. Weighted Supinated Pullup @40×0, 3reps x 5 sets-1min
or Ring Rows/Weighted/Elevated @40×0, 4-8 reps x 5 sets-1min
*demo these
C. AMRAP in 12 minutes
Partner Rows 30seconds while partner does step-ups
*score is total step-ups and meters rowed-add reps together completed as team *only can do step-ups when partner is rowing
*can do this on airdyne as well – add AD cals + Stepups

No Partner:
10min AMRAP
250m row
18 step-ups


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