Southwest Active – Thursday – Jan. 10

Thursday – Deadlift Linear + Vertical Int + Horizontal Int 
A. Deadlift @ 11×1, 5 reps x 4 sets, 3 min b/t – start @ 75% and add 5lbs-10lbs per set
B1. Left Arm DB Push Press @ 11×1, 5 heavy reps x 3-5 sets, 30 sec
B2. Right Arm DB Push Press @ 11×1, 5 heavy reps x 3-5 sets, 30 sec
B3. Legless Rope Climb to 12ft, 1-2 reps x 3-5 sets, 2 min
*scale legless with Pronated Negatives, Weighted Strict Pullups, Weighted Negatives, Inverted Rows
C1. Dumbbell Bench Press @ 41×1, 4-5 reps x 3-5 sets, 30 sec
C2. Pendlay Row @ 40×1, 5 heavy reps x 3-5 sets, 30 sec
C3. Sled Pull with Pulling Rope, 50ft HEAVY x 3-5 sets, 1:30 min

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