Southwest Active -Monday- May. 1/2017

Hey Everyone,

We start a new training cycle this week – the priorities are as follows:

Screen Shot 2017-04-30 at 6.39.04 PM.png

We will be running 1x/week. The main purpose of the running is just to create VOLUME with the movement again. For some of you, you haven’t ran since last summer, we need to slowly incorporate running volume, so you slowly ease back into it. So on Tuesday’s the running will be EZ pace and just simple – aka – just put the work in.

We are continuing with our upper body focus for upper pulling strength. Introducing more single leg work, as well having some FUN partner workouts.

One more thing – BOOT CAMP starts tomorrow – Monday May. 1 – we will have 9 new clients joining us for the next 6 weeks (hopefully longer) – Make sure you guys introduce yourself and make them feel comfortable. Remember your first day!


Wk 1 – May. 1
Monday – Press/WCU Linear + EMOM Mixed MAP
A1. Press @ 11×1, 5 reps x 5 sets, 1:30 min
A2. Weighted Pronated Pullup @ 21×1, 5 reps x 5 sets, 1:30 min 
B. EMOM x 10 minutes:
1st – 6 DB Power Snatch @ 35/50lbs + 10 Air Squats
2nd – 8-12 Burpees – no jump @ top
(5 min rest)
EMOM x 10 minutes:
1st – 10-15 Wall Balls @ 15/20lbs
2nd – 10 Shoulder to OH @ 75/115lbs *ground or rack


Leave a Reply