Southwest Active – June. 28/2017

Wednesday – Sumo Deadlift Int + Bsq Speed EMOM + Core/Gym EMOM
A. Sumo Deadlift @ 11×1, 4 reps every 2:30 minx 5 sets, – start @ challenging loading – build off of last week – add 10-20lbs every set – be sure the last set is tough
B. Back Squat @ 10×1, 2 reps @ 64% every min x 10 minutes – focus on speed/good position
C. EMOM x 20 minutes:
1st – 3-5 Kipping Pull-Ups or 5-7 Superman to Hollow or 20-30 sec Hollow Rocks
2nd – 30 sec Wall Facing Lateral Wall Walks – aim for 3-5 hand steps/side
3rd – 40 sec Anti-Rotational Front Bridge
4th – 2 Heavy L arm Turkish Get-Up
5th – 2 Heavy R arm Turkish Get-Up

Leave a Reply