Southwest Active
Thursday – Bsq Test + Bsq Int % + Run/Row Based Mixed Map
A. Back Squat, work to a tough set of 2
B. Back Squat @ 20×1, 2 reps @ 94% of A x 3 sets, 3 min
C. 3 sets @ high effort/85-90%:
500m Row
10 Goblet Squats @16kg/24kg
10 KBS @ 16kg/24kg
10 Cal AirDyne/8 Cal AirBike
Rest same as work
Southwest Barbell
Thursday Sn Mod + Cj Mod + Upper EMOM + Skills
A. Snatch High Pull. Below Knee Hang Squat Snatch. Above Knee Hang Squat Snatch 1.1.1 every 90 sec x 6 sets
B. Power Clean. Push Jerk. Front Squat. Split jerk 1.1.1.1 every 90 sec x 6 sets
C. 5 sets:
Hip to Bar x 3 reps –
Toe Nail Ring Muscle up x 3 reps –
Muscle Up Ring Row x 3 reps –
Skin the Cat x 3 reps –
Handstand Walk/Handstand Shoulder Taps Practice –
1-2 min b/w