Southwest Active & Southwest Barbell – Feb. 7

Tuesday – SW Active
30 sec Row @ 100% – rest 30 sec x 4 sets –
*record meters each set – DO NOT GAME IT – FULL EFFORT
*be sure to set 30/30 on the rower –
+
20 min @ 75%/moderate/ez:
15 Cal Rowing/15 Cal AirDyne/10 Cal AirBike
15 Light Russian KBS
15 Air Squats
15 No-Push-up Burpees
+
Extra Core Work:
Max Distance Double KB Front Rack Carry @ 16/24kg/arm x 3 sets, 3 min – handles touching or the set is terminated – elbows down by ribs
Feb. 7/8
Tuesday – Weightlfting
A. Power Snatch, work to a single
B. Power Snatch, 2 reps @ 85-90% of A x 3 sets, 2 min
C. Squat Clean & Split Jerk, work to tough double
D. Core work