Southwest Active- Monday – Jan.18/2016





-Awesome picture from the SWS crew from this past weekend @ frostfit. 
Hey guys.

Programming overview for the next 8 weeks will be alot of focus on our “big” lifts, squat and deadlift with a lot of work on pressing, pullups, dips/pushups plus skill work, cleans, kb work, rope climb, double unders etc. Needless to say the next training cycle is going to be awesome. If you are wondering when to come (if you do not come unlimited) here is our focus per day:

Monday Clean Int + Bsq Wave Load + GBC (upper/single leg)

Tuesday Deadlift Int + Vertical CP + Skills

Wednesday Clean Int + Fsq Wave Load + GBC (upper/core)

Thursday Deadlift Int + Horizontal CP + Skills

Friday Rowing Map/Airdyne Map + Mixed Map Work/Varied 

Saturday Team Workout




Week 1 Jan. 18–>Jan. 23/2016
Monday Clean Int + Bsq Wave Load + GBC (upper/single leg)
A. Squat Clean. Front Squat. Push Jerk 1.1.1 every min x 6 minutes
B. Back Squat @ 30×1, 7-6-5-7-6-5, 2-3min b/w
C1. Incline Bench Press @40×1, 8-10 reps x 3 sets, 10sec
C2. Kb Front Rack Reverse Lunge @20×1, 5-6/leg x 3 sets, 30sec b/w legs
C3. Db rows @30×1, 10-12 reps/leg x 3 sets, 10sec
C4. Jump Split Squats 10 reps alternating x 3 sets, 2min
*make sure to follow rest as prescribed. Follow tempo as prescribed as well.

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