Southwest Active – Monday -Dec. 14/2015

Hey guys just wanted to let everyone know about the weeks plan. You guys will have some opportunities to go heavy in the deadlift, cgbp, front squat and back squat. Were still looking to improve rowing technique/ability. Got some fun partner workouts planned for you guys, it should be a good week!

Ps, I sent everyone a email about an opportunity to do an assessment. Let me know if you guys have any questions on that topic! See you guys this week!

Week 4 -Dec. 14–>19/2015

Monday Deadlift Int % + Upper Push/Pull + Rowing/Airdyne Map Int
A. Deadlift @11×1, 10 reps @65%, 8 reps @70%, 6 @80%, 4 @85%, 2 @90%, 1 @95%, 1@95+% -if it feels good, go for it-rest 2min b/w tough sets
B. CGBP @20×1, 5-4-3-2-1- 1:30min – work to a tough single @ end
C. In teams of 2 complete the following in written order for time:
80 cal rowing
70 step-ups 20″
50 air squats
30 burpees
*no rules to minimum work completed/1 person works @ a time


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