Southwest Active – Monday – Sept. 10

Heading into the fall, we are breaking it down once again! we just finished the past 8 weeks of a bit more “intensive”/”testing” based training. You guys have seen that the workouts have been a bit more intense, a bit more “For Time” based the past 8 weeks. That was to push you, test your training up to this point.

We are now going into an ‘Accumulation Phase’. The goal here is slowing things down a bit, a bit more strength training focused, a bit more longer distance work, breathing, cyclical based conditioning work. We will also be really working towards more advanced skills, so breaking things down and trying to get new skills like – Handstands, HSPU, Ring Muscle Up practice, etc.

As well as our weightlifting work, this will be more technical based, a bit more time spent here on Tuesdays!

Never hesitate to ask me any questions on the program. Also I know alot of you come 3 days a week, so if you are really wondering what are the most important days you should be coming, let me know. Otherwise you ALL know how valuable it is to show up when you don’t feel like it. That in my opinion is the most important. Don’t catch yourself cherry picking…ever! You do it once, your going to it twice, etc.


Wk 1/6 – Sept. 10
Monday – Fsq Varied + Deadlift Varied + Glute/Lunge + Upper Ecc
A. Front Squat @ 22×1, 6-6-6, 2-3 min b/t – all tough sets – push it here – this should take about 15-20 minutes with rest
B. Clean Grip Deadlift From deficit @ 11×1, 6-8 reps x 3 sets, 2-3 min b/t – all tough sets – use a 45lb plate – can use straps – can hook grip
C. EMOM x 8 minutes:
1st – 6 L Leg Front Rack Barbell Step-Ups
2nd – 6 R Leg Front Rack Barbell Step-Ups
D. EMOM x 8 minutes:
1st – 6-8 DB Push Press @ 40×0 – all tough sets
2nd – 6-8 DB Bent Over Rows @ 40×0 – all tough sets

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