Southwest Active – May. 13

Wk 1.4 – Prep
Monday – CGBP Test + Vertical Ecc + Hold/Core/Hang/HS + Step-Up
A. Close Grip Bench Press, work to a tough set of 4 – only one tough set – max 4
B1. Double KB Push Press @ 40×1, 5-6 tough reps x 3 sets, 1:30 min
B2. Strict Pullup on Rings @ 40×1, AMRAP unbroken x 3 sets, 1:30 min – scale with banded in J-Cups/Negatives – Weighed, Ring Assited/Neutral Grip, etc
C. 3 sets:
1 Wall Walk + 10 HS Weighted HS Shift
5 Hip to Rings or 5 Hip to Bar
– 2 min b/t
D. 3 sets:
30 sec Weighted Hang from Pullup Bar or Rings
5 Lateral HS Walks against Wall
– 2 min b/t

E. 2 sets:
1 min Left Leg Step-Up on to 20/24” Box
– 30 sec rest
1 min Right Leg Step-Up on to 20/24” Box
– 30 sec rest

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