Hey guys. Just an update for the week. In terms of the programming, nothing really changes in terms of the focus. We are all trying to get strong and look awesome!! This week Sara and I travel to Llyodminister, Alberta on thursday as I compete in battleontheborder friday/sat/sunday (check the link if you guys want to follow along). Ill be representing Southwest Strength to the best of my abilities, when a workout gets tough i’ll be sure to remember how HARD each and everyone of you have been working, I am sure that will make me move faster.
Some changes in classes this week. We are cancelling southwest barbell this week on thursday night at 7, southwest active class 7:15am, noon and 4pm friday. Brooke Oliver will be running our 5pm and 6pm class this friday, so be sure to head over and give her a hard time about how she can’t write down her own workout’s properly :).
Monday Clean Int + Bsq Wave Load + GBC (upper/single leg)
A. Power Clean. Below Knee Hang Power Clean 1.1 every min x 8 minutes
B. Back Squat @ 30×1, 5-4-3-5-4-3, 2-3 min b/w *make them heavy
C1. Bench Press @22×1, 7-9 reps x 3 sets, 10sec
C2. Strict Pronated C2B, 3-5 reps x 3 sets, 10sec
*scale with chinover bar hold, rope holds -arms only, db rows
C3. Front Rack Walking Lunges 10 reps x 3 sets, 1:30min *power clean bar from ground