Southwest Active & Southwest Barbell – Nov. 16

Thursday – DL 5/3 + Lunge + Upper Push/Pull/Core EMOM
A. Deadlift @ 11×1, work to a 3RM
B. 3 sets:
10 L arm OH KB Walking Lunge
10 R arm OH KB Walking Lunge
100ft Med Ball Front Rack Carry/100ft Double KB Front Rack Carry/arm
1-2 min b/t
C. EMOM x 15 minutes:
1st – 5-7 Barbell Rollouts @ 3 second out/3 seconds in
2nd – 100ft Farmer Carry @ challenging load/arm
3rd – 45 sec FLR on Rings
4th – 20-30 sec Toes to Bar Progression
5th – 20-30 sec HSPU Progression

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Thursday – Sn Pulls + Jerk Tech EMOM + Power Clean Int
A. Snatch Pull. Above Knee Hang Snatch Pull 1.2 x 6 sets, 2 min – 2 sets @ 80%, 2 sets @ 85%, 1 set @ 90%, 1 set @ 95%+
B. Split Jerk, work to a tough double – really push it here if mechanics are good
C. Power Clean + Front Squat + Power Clean, work to a challenging set – drop bar b/t fsq and pc
D. Step in Box Jump on to High Box, 1 rep every 20 sec x 6 minutes

Southwest Active – Nov. 15

Wednesday – Mixed MAP Sets
6 sets @ high effort:
[300m Row Buy In]
5 Step Down Box Jumps @ 24/30”
5 Squat Cleans @ 65/95lbs
5 Burpees on to 24/30” Box
5 Push Jerks @ 65/95lbs
5 Lateral Barbell Burpees
Rest same as work time
Mix and match work order per set ->every set starts with the 300m Row

Southwest Active & Southwest Barbell – Tuesday – Nov. 14

Tuesday – Fsq Int + RDL + Upper Push/Pull EMOM
A. Front Squat, work to a tough set of 5
B. Opposite Arm Opposite Leg DB RDL @ 20×1, 10 reps/leg x 3 sets, 30 sec b/t legs
C1. Bench Press @ 30×0, 6-5-4-3, 10 sec
C2. Kipping HSPU, AMRAP unbroken x 4 sets, 1:30 min –
C3. Single Arm Ring Rows @ 20×0, 5-7 reps/arm x 4 sets, – no rest b/t arms – 10 sec
C4. Kipping Pullups 5-12 reps + Toes to Bar 5-12 reps x 4 sets, 1:30 min

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Wk 3 – Nov. 14/16
Tuesday – Sn Pos + Sn Mod/Complex + Cj Pos + Cj Mod/Complex + Jump
A. Segment Snatch Pull, 2-3 reps @ 80% x 3 sets, 2 min
B. 1 Squat Snatch + 1 Above Knee Hang Squat Snatch + 1 Below Knee Hang Squat Snatch, work to a tough set – ensure clients are getting good amounts of lifting volume here
C. Segment Clean Pulls, 2-3 reps @ 80% x 3 set, 2 min
D. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk, work to a tough set
E. Seated Box Jump on to high Box, 1 rep every 20 sec x 6 minutes

Southwest Active & Southwest Barbell – Thursday – Nov. 9

Thursday – DL 5/3 + Lunge + Upper Push/Pull/Core EMOM
A. Deadlift @ 11×1, work to a 3RM
B. Front Rack Russian Barbell Step-ups on to appropriate box, 10 reps/leg x 3 sets, 1 min b/t legs
C. EMOM x 15 minutes:
1st – 30 sec L arm Farmer Hold @ challenging load
2nd – 30 sec R arm Farmer Hold @ challenging
3rd – 5 Pullup + 5 Toes to Bar
4th – 30 sec Stir the Pot on Swiss Ball
5th – 20-30 sec Top of Ring Dip Hold – rings turned out is the goal

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Thursday – Sn Pulls + Jerk Tech EMOM + Power Clean Int
A. Snatch Pulls off Riser (45lbs Plates), 4-5 reps x 4 sets, 2 min – start @ 75%, build if you can
B. Split Jerk, 3 reps x 5 sets, 1:30 min – start @ 65%, work up in weight if technique is perfect
C. Power Clean Cluster 1.1.1 – work to a challenging set
D. Back Squat Jump, 5 reps @ 20% of bbq x 3 sets, 2 min – explode

Client Testimonial – Nicole Elliot

To tell you the truth I really had no training before SWS , never even crossed my mind . I would do the usual workout video or walking but after awhile that gets boring and we’ll just didn’t keep it up.
My expectations were I’ll probably never make it through one class. Now I expect to work hard and feel yes I can do this .
My definition of fitness before was someone who works out but probably doesn’t enjoy it , now it is someone who works out and has a healthy outlook about life .
My biggest accomplishment has been sticking with the program coming to class , doesn’t sound like a lot but as we know life gets in the way but I try to find a way to get my 3 days in a week .
My favourite part of SWS of course is the fact it’s like another family when you are there .
I have lost close 20 lbs since I’ve started , I know I’ve lots more to lose but that will come with time .
My favourite movement has to be deadlifts , least favourite well pull ups as can’t really do them as of yet but I will .
As for making fitness a priority I always make sure I get to class and rearrange things if I have to , the nutrition part I try my best but at times I’m lacking in that part . But when I take time I can make good decisions.
For some one on the fence about starting their journey, give it a chance , you can do more than you think you can . Everyone is supportive and cheers you on . As we’ve all had our first class .
Having a coach is important for many reasons such as showing you proper movements so you get the most out of your workouts , show you different ways to do movements ,they definitely keep you motivated . Give you ideas about different exercises to try at home if you want .
Nicole Elliott

Southwest Active & Southwest Barbell – Nov. 7

Tuesday – Fsq Int + RDL + Upper Push/Pull EMOM
A. Front Squat, work to a tough set of 6
B. Barbell Romanian Deadlifts @ 40×1, 3 reps every min x 5 minutes
C1. CGBP @ 20×0, 8-6-4-2, 10 sec
C2. Kipping Ring Dips, AMRAP unbroken x 4 sets, 1:30 min
C3. Supinated Grip Ring Rows @ 20×0, 10-12 reps x 4 sets, 10 sec *show straight legs, elevate feet on a plate, box, etc
C4. Kipping Pullups, AMRAP unbroken x 4 sets, 1:30 min

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Tuesday – Sn Pos + Sn Mod/Complex + Cj Pos + Cj Mod/Complex + Jump
A. Segment Snatch Pulls, 3 reps @ 75% x 3 sets, 2 min – talk about straps/showing control on extension of pull – https://www.youtube.com/watch?v=Vc_CWKFc0ug

B. Paused Squat Snatch. Snatch Balance 1.1 every min x 10 minutes – 5 min @ 70%, 2 min @ 75%, 2 min @ 80%, 1 min @ 85%
C. Segment Clean Pulls, 3 reps @ 75% x 3 sets, 2 min – https://www.youtube.com/watch?v=TRrkKJJ0Z8E
D. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every min x 10 minutes  – 5 min @ 70%, 2 min @ 75%, 2 min @ 80%, 1 min @ 85%
E. Back Squat Jump, 5 reps @ 20% of bsq x 3 sets, 2 min – explode as high as possible