Southwest Active & Barbell- Thursday-May. 19


Dwight, Brett and Brynn all grinding away on the airdyne  

Thursday – Bsq emom + Upper EMOM + ALEnd–>LP1 

A. Back Squat @ 20×1, 4 reps every min x 8 minutes – heavier than last week

B. EMOM x 10 minutes:

1st – 5-7 Seated DB Press @ 20×0

2nd – 5 Strict Pullups *assited bar pullups

C. AirDyne, 20 sec ALL OUT every 3 min x 3 sets

Southwest Barbell


Brandi squat snatching like a boss tonight. 

Thursday -CJ Mod + BB Cycle/Gym skills

A. Squat Clean.Squat Clean. Push Jerk. Split Jerk 1.1.1.1 every 90 sec -120sec x 8 sets

B. EMOM x 10 Minutes:

1st – 3-5 Thrusters-tougher load – focus on speed/technique/efficiency

2nd – 25 Double Unders

C. EMOM x 10 Minutes:

1st – 1-2 Rope Climbs to 15ft 

2nd – Toes to Bar or Pullups or HSPU

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