Southwest Active & Southwest Barbell – Jan.4

Thursday – Upper CP ECC + Short/Long – Varied Work Capacity
A. Strict Ring Dips @ 40×0, 8-10 reps x 3 sets, 1-2 min b/t – can do banded – but ensure control, and lowering on the eccentic – goal is volume – a good scale option here could be DB Floor Press – https://www.youtube.com/watch?v=Iy0jrSlWgoY

B. Barbell Bent Over Rows @ 40×0, 8-10 reps x 3 sets, 1-2 min b/t – all heavy sets
C. Palms Facing Strict Pullups on Rings @ 40×0, 8-10 reps x 3 sets, 1-2 min b/t –
D. 21,15,9 for time:
Air Squats
DB Push Press @ 25/40lbs/arm
+
(rest 5 min)
+
9,7,5 for time:
DB Power Cleans @ 40/75lbs/arm – these should be challenging – aka not unbroken
Burpees on to 24/30”
*100ft Bear Crawl in b/t rounds (3 sets of bear crawl – workout finishes with a 100ft bear crawl)

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Thursday – Sn Int % + Cj Int % + OH Int
A. Squat Snatch
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets,  1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
B. Clean and Jerk
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets,  1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
C. Push Jerk, 3 reps @ tough loading x 3 sets, 2 min