SW Active – Aug. 10

Wk 3/4 – SW Active – Aug. 10
Monday – Bsq Int + Deadlift Linear + Lower Assistance + Core
A. Back Squat, 6-5-4, 3-4 min
B. Deadlift @ 11×1, 4 reps x 4 sets, 3 min – building slightly
C. EMOM x 10 minutes
5 min: 4-6 SandBag Front Squats or Double KB Front Squats (5-7)
5 min: 10-20 Unbroken Jumping Switch Lunges
D1. L-Sit from Pullup Bar, 10 sec x 3 sets, 30 sec
D2. Top of Ring Dip Hold or Box Hold, 20-30 sec x 3 sets, 30 sec
D3. KB Prone Drags, 30 sec x 3 sets, 1 min – minimize those hips

SW active – Aug. 7

Friday – Short AMRAP + Erg/Gym LSD
A. Prep/Warm-Up
B. For Time:200m Running
5 Power Clean to OH @ 85/135lbs
200m Running
5 Power Clean to OH @ 85/135lbs
200m Running
5 Power Clean to OH @ 85/135lbs
200m Running
C. 30 min @ 75%
5 rounds:
15 cal BE/Row/Ski/AirBike
Strict HSPU work/DB Strict Press/HStand/Pike
(into..)
5 rounds:
15 cal BE/Row/Ski/AirBike
100ft Heavy Carry (sandbag/FC/OH)
(into..)
5 rounds:
15 cal BE/Row/Ski/AirBike
1 Turkish Get Up/arm + 10 Parallel Grip Ring Row @ 10×2

Aw active. Aug 6

Thursday – Fsq Int + Sn or Cj Tech + Upper/Gym Int + Upper Int
A. Front Squat, 8-7-6, 3 min
B. Above Knee Hang Squat Snatch, 2 reps per min x 5 minutes
C1. Wide Grip Lean Away Negative @ slow, 2-3 reps x 5 sets, 10 sec – (like video but no pullup, just negative) – https://www.youtube.com/watch?v=Uw6FovZJR7I_C2. Feet Elevated Grip Ring Rows, 6-12 reps x 5 sets, 30 sec
C3. Gymnastic Movement (TTB/HSPU/RC/PUSHUP) x 5 sets, 2 min – ask coach for reps/goals

Client Testimonial – Carson Parago

I’d say its near impossible to be a part of a community that you can’t be a part of in person. Near, but not impossible. Being a remote client for SWS has taught me many, many things. Self-discipline, how to communicate long distance and that to be a part of something, you don’t have to physically be there.


My journey to being a part of SWS wasn’t your traditional story. I actually started out at a local Crossfit gym. I would go consistently for 3 years and end up competing in competitions. Which was way out of my comfort zone as a 310lb highschool student. As much as I enjoyed the community of Crossfit, I was never satisfied. Crossfit wasn’t my niche. I would continue to get frustrated on not seeing any physical changes on the outside. Despite increase strength and cardio. Specifically, strength. Once me and my coach noticed such dramatic jumps. (A 425lb deadlift at 15 years old,) he directed me to a buddy of his. Coach Joey. I think it’s fair to say I had no idea what I was getting into when I signed up with Joey. He’s not only a coach but a comedian, curly-haired, jort and legging enthusiast. With that being said, it didn’t take long until I started formal powerlifting training. Getting stronger, but also… getting bigger.


I’ve always grown up as the big kid, but now I was the big strong kid. I started paying just a little bit more into nutrition. I had always known HOW to do my nutrition, but I never had a motivator to focus on it. Well, now that we started looking at competitions and weight classes, I had a reason to focus on it. Nutrition has been everything in training. It’s not only how you lose weight, but how you fuel your training. I no longer look at it as an evil weight gainer, but as a tool for my training.


After my first meet, which I now hold 4 provincial records, I started looking to the next, I wanted to be stronger, but leaner. In a span of 4 months, I dropped nearly 50lbs. I have never been so motivated, or dedicated to something in my entire life. After many conversations with Coach Joey, we continue to set plans. Nutritionally and training-wise. Where that inevitably takes us? Who knows, but because of the attention to detail, the focus on individuals needs and somehow making remote clients feel a part of something bigger, I wouldn’t have the opportunities I do now. Through SWS, I was able to go from the strong fat kid, to the local powerlifting kid.


So even though I may not fully be a part of the physical gym, through the coaches efforts, I can confidently say I am a SWS athlete.

SW Active – Aug. 5

Wednesday – Sn Complex + Cj Complex + 20 min Mixed
A. Snatch High Pull. Below Knee Hang Power. Snatch Balance 1.1.1 x 7 sets, rest as needed – challenging load
B. Dip Clean. Split Jerk 2.1 x 5 sets, rest as needed – challenging load
C. Prep/Set-Up
D. 20 min @ 85-90%
400m Running
25 KBS @ 16/24kg
25 Wall Balls @ 15/20lbs to 9/10ft

SW Active – Aug. 4

Tuesday – Erg FLOW + Gym/Upper Int + Erg Flow
A. 5 sets – Erg
90 sec @ 7/10
60 sec @ 8/10 – same or slightly faster than last week
30 sec @ 9/10 – faster than last week
1 min Recovery
B. EMOM x 12 minutes – variations provided
1st – 3-10 Kipping HSPU
2nd – 3-10 Toes to Bar
3rd – 2 Wide Grip Pronated Negative Pullup – Pause in chin, 3/4 down, and slightly above – scale appropriately
C. 5 sets – Erg
90 sec @ 7/10
60 sec @ 8/10 – same or slightly faster than last week
30 sec @ 9/10 – faster than last week
1 min Recovery

SW Active – Aug. 3

Wk 2/4 – SW Active – Aug. 3
Monday – Bsq Int + Deadlift Linear + Lower Assistance + Core
A. Back Squat, 8-7,6, 3-4 min b/t
B. Deadlift @ 11×1, 5 moderate reps x 3 sets, 2-3 min – slight build off last week
C. Tall Box Step Downs, 8-12/leg x 3 sets, 1 min b/t legs – https://www.youtube.com/watch?v=WnEIVvSEat

D1. Incline Anchored Reverse Crunches @ 1010, 10 reps x 3 sets, 30 sec
D2. Left Leg Glute Bridge Hold, 30 sec x 3 sets, 30 sec
D3. V-Ups, 10 reps x 3 sets, 30 sec
D4. Right Leg Glute Bridge Hold, 30 sec x 3 sets, 30 sec

SW Active. August. 1

A. Step in Box Jump, 1 rep every 20 sec x 5 minutes
B. Hang Power Clean, 3 tough reps every 2 min x 5 sets – building
C. 5 rounds @ 85-90%
30 sec Bike Erg – Damper 10
30 sec rest
30 sec Alternating Hang DB Snatch @ 50/75
30 sec rest
D. 5 rounds @ 85-90%
30 sec Ski Erg
30 sec rest
30 sec Single Arm OH DB Walking Lunge @ 35/50
30 sec rest

SW Active – July. 31


Friday – Short AMRAP + Erg/Gym LSD
A. Prep/Warm-Up
B. For Time:
5 Burpees over 20” Box
5 Push Jerks @ 65/95lbs
5 Burpees over 20″ Box
7 Push Jerks @ 65/95lbs
5 Burpees over 20″ Box
9 Push Jerks @ 65/95lbs
5 Burpees over 20″ Box
C. 30 min: @ 75%/Moderate
3 rounds:
20 cal Bike Erg/Row/Ski/AirBike
AMRAP unbroken Ring Push-Ups/Pushups
(into..)
3 rounds:
20 cal Bike Erg/Row/Ski/AirBike
AMRAP unbroken Feet Elevated Supinated Grip Ring Rows
(into..)
3 rounds:
20 cal Bike Erg/Row/Ski/AirBike
10 DB/KB Pendlay Rows@ 40×0

SW active – July. 30

Thursday – Fsq Int + Sn or Cj Tech + Upper/Gym Int + Upper Int
A. Front Squat, 10-9-8, 3 min – tough sets/increasing
B. Clean Pull. Above Knee hang Clean Pull. Above Knee Hang Squat Clean 1.1.2 per min x 5 minutes – snappy fast/reps
C1. Wide Grip Weighted Strict Pronated Negatives @ hold in chin over, half way up and slightly above extension, 3 tough reps x 5 sets, 10 sec
C2. Supinated Barbell Bent Over Rows @ 40×0, 5-6 reps x 5 sets, 2 min
D1. Ring Face Pulls, 10-12 reps x 3 sets, 30 sec
D2. Toes to Bar/Kipping Pull/HSPU Practice x 3 sets, 2 min