Southwest Active – Mar. 19

Tuesday – Bsq Paused + Short Chipper + Pchain/Glute
A. Back Squat @ 22×1, work to a challenging set of 4
B. For Time:
50 cal Rowing
4 x (25ft Bear Crawl + 25ft Walking Lunge)
10 Devils Press @ 20/40lbs/hand
C. EMOM x 6-9 minutes
1st – 30 sec Left Leg Glute Bridge
2nd – 30 sec Right Leg Glute Bridge
3rd – 30 sec Dual KB or DB Turkish Sit-Ups

Upper Pulling

*Upper Pulling Strength*

Different variations I add in clients design to help increase pulling strength. All movements from most user friendly to more advanced strength levels.

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– Sled Pull with Pulling Rope

– Pendlay Row

– Neutral Grip Assisted Pullup

– Pronated Negative Pullup

– Weighted Pronated Pullup

– Legless Rope Climb – no legs/swing

SW Active – March. 18

Wk 1/4 – Mar. 18 – Accumulation 2
Monday – Sn Complex/Gym + Press/WCU Linear + BB RDL Ecc + SL Int
A1. Hi-Hang Squat Snatch. Above Knee Hang Squat Snatch 1.1 x 5 sets, 1 min
A2. HSPU to Deficit/Negatives, 3-5 reps x 5 sets, 1 min
B1. Press @ 11×1, 6-6-6, 1 min
B2. Weighted Pronated Pullup @ 21×1, 4-6 reps x 3 sets, 1 min
C. Barbell Romanian Deadlift @ 40×1, 6-6-6-6, 2-3 min b/t – all taken from a rack if we can, plates don’t touch the floor, make this tough – use straps
D. DB Step-Ups on to Box, 10 alternating reps x 3 sets, 1:30 min

Southwest Active – Mar. 14

Thursday – Upper/Core + Lower/Core + Row,Ski or AirBike MAP
A. 10-8-6-4-2 NFT
Ring Dips
Strict Pronated Pullups
Russian KBS @ heavy – challenge yourself to heavier
* 10 min time cap – will provide appropriate scaling
*scaling – Pushups/Banded Pullups or Assisted/Ring Assisted Pullups
B. 3 rounds – NFT
15 DB RDL @ 20×1
1 min FLR on Rings
C. For Time:
50 cal Rowing
50 cal AirBike
50 cal Ski Erg
*20 min Time Cap on C

Southwest Active – Mar. 13

Wednesday – Split Jerk Work + Hang Clean Position + Hang Snatch Position + Clean Grip
Wednesday – Split Jerk Work + Hang Clean Position + Hang Snatch Position + Clean Grip DL/Pulls + SM Map
A. Press from Split, 5 reps x 3 sets, 1 min – technical focus
B. Tall Jerk, 3 reps x 3 sets, 1 min – technical focus
C. BTN Split Jerk, 3 reps x 3 sets, 1 min – can go up in loading
D. Tall Clean, 1 rep per 30 sec x 5 minutes – fast/speed reps – no leg bend/dip
E. 1 Squat Snatch + 1 Snatch Balance per min x 10 minutes – building, good technical focus
F. 3 min AMRAP
40/50 cal Ski Erg
AMRAP Wall Balls in Time Remaining

Southwest Active – Mar. 12

Tuesday – Bsq Int Sets/Jump + SL/Core + Row, Ski or AirBIke MAP
A. Back Squat, 3-2-1, 2-3 min b/t – heavy sets – increasing from last week
B. Prep/Warm-Up Movements
C. 20 min AMRAP
2,000m Rowing
100 Burpees – no jump @ top
AMRAP Double Unders in time remaining

*test
*highly encouraged to try Double Unders, even if its one @ a time – good for retesting down the road
*if you have been with us for 2-3 years you have definitely done this test. Check your log book

*highest female score ive seen is 350

*highest male score ive seen is 500

Southwest Active – Mar. 11

Wk 4/4 – Mar. 11
Monday – Upper/Core + DB EMOM + Carry/Hold
A. HS Hold against wall, AMSAP x 1 set – hands shoulder width apart – test
B. Hanging from Rope, AMSAP x 1 set – hands touching each other on rope – test
C. 21,15,9 @ sustained – tough strength effort
Dumbbell Bench Press – tough as possible – (3 sets or so for 21)
Pendlay Rows – tough as possible (3 sets for 21)
*15 cal Ski Erg or 10 cal AirBike after every round
D. 20 Turkish Get Up For Time @ 35/50lbs

E. If Time :10 min AMRAP

30 sec FLR on Rings

30 sec Wall Sit

SW Active Mar. 9

Saturday – Sn or Cj Tech EMOM + Cyclical Based Chipper
A. 1 Power Clean + 1 Split Jerk + 1 Squat Clean + 1 Split Jerk x 5 sets, 2 min
B. Prep/Warm-Up
C. @ 85-90% for time
500m Rowing
30 Left Arm DB Power Snatch @ 35/50lbs

1 Mile AirBike
30 Right Arm DB Power Snatch @ 35/50lbs
500m Ski Erg

SW Active – Mar. 8

Friday – EMOM MAP – Mixed
EMOM x 15 minutes @ high effort
1st – 15 Wall Balls @ 15/20lbs to 9ft
2nd – 10 Burpees
3rd – 5 Power Clean to OH @ 95/135lbs
+
Rest as needed
+
EMOM x 15 minutes @ high effort
1st – 30 sec Rowing
2nd – 30 sec AirBike
3rd – 30 sec Ski Erg
*fast on the Ergs – goals would be 10 cals for males on all and 8 on all ergs for girls