Author: nathancorrigal

Thursday Deadlift Int + Horizontal CP + Skills
A. Deadlift @11×1, 3-4 reps x 5 sets, 2min b/w
B1. Medium Grip Bench Press @20×1, 3-3-2-2-1, 10sec
B2. Pronated Barbell Bicep Curls @40×1, 5-7 reps x 5 sets, 1:30min
C. 3 rounds for QUALITY/Not for time:
2 wall walks – as far as possible
20sec hollow rocks
2 rope climbs to 15ft – can be prone rope climbs from ground to standing
25 single unders

Wednesday Clean Int + Fsq Wave Load + GBC (upper/core)
A. Power Clean, 2 reps every min x 8 minutes – reset b/w reps off the floor
B. Front Squat @ 30×1, 5-4-3-5-4-3, 2-3min b.w *make them heavy
C1. Pendlay Rows @30×1, 6-10 reps x 3 sets, 10sec
C2. Skull Crushers @30×1, 6-10 reps x 3 sets, 1:30min -kb/db over head-standing
D. 50 goblet squats for time 16kg/24kg

Tuesday Deadlift Int + Vertical CP + Skills 
  
Syd with a new PR back squat @150lbs
A. Deadlift @11×1, 3-4 reps x 5 sets, 2min

B1. Press. Push Press 2.4 reps x 5 sets, 10sec

B2. Supinated Weighted Pullups @40×1, 2 HEAVY reps x 5 sets, 1:30min

*scale with weighted ring rows, db rows, weighted negatives

C. 3 rounds for time:

5 L arm kb snatch 16kg/24kg

5 R arm kb snatch 16kg/24kg

1 tgu/arm 16kg/24kg

 

Cara with her kettle bell swings from this past Friday. Cara has been showing some good progress in all her movements. Good work!!

Hey guys. Just an update for the week. In terms of the programming, nothing really changes in terms of the focus. We are all trying to get strong and look awesome!! This week Sara and I travel to Llyodminister, Alberta on thursday as I compete in battleontheborder  friday/sat/sunday (check the link if you guys want to follow along). Ill be representing Southwest Strength to the best of my abilities, when a workout gets tough i’ll be sure to remember how HARD each and everyone of you have been working, I am sure that will make me move faster.

Some changes in classes this week. We are cancelling southwest barbell this week on thursday night at 7, southwest active class 7:15am, noon and 4pm friday. Brooke Oliver will be running our 5pm and 6pm class this friday, so be sure to head over and give her a hard time about how she can’t write down her own workout’s properly :).
Monday Clean Int + Bsq Wave Load + GBC (upper/single leg)
A. Power Clean. Below Knee Hang Power Clean 1.1 every min x 8 minutes
B. Back Squat @ 30×1, 5-4-3-5-4-3, 2-3 min b/w *make them heavy
C1. Bench Press @22×1, 7-9 reps x 3 sets, 10sec
C2. Strict Pronated C2B, 3-5 reps x 3 sets, 10sec
*scale with chinover bar hold, rope holds -arms only, db rows
C3. Front Rack Walking Lunges 10 reps x 3 sets, 1:30min *power clean bar from ground

Meet Diane Tilbury. She has been training with us since the garage days, so about 8 months. Her progress has been inspiring. She has recently back squatted over 100lbs, deadlifted over 160lbs and took on the 2km rowing challenge full force! If anyone has ever been in the same room as Diane, you can’t help but notice that she is one of the nicest humans on the planet. She always puts forward a great effort, smiles and cheers on other members! It’s members like her that continue to inspire Sara and I as coaches. Thank you so much Diane for your continued support and just genuine kindness!

We recently sat down with Diane and asked her a few questions:

1. What are some of your goals in health and fitness?

“My goals in health and fitness are to increase and maintain my quality of life. I want to be able to be strong well into my later years. I want to increase my lung capacity and my muscular strength. In doing that I am working on losing weight in the process. I am working on eating better and having a positive life!”

2. What are some of your favourite exercises/movements? Least favourite exercises/movements?

“My favourite exercise/movement is anything to do with my shoulders. I love lifting weights to feel the muscles in my upper back. Since I have been learning to do those lifts I have found my muscles are not so tight. My least favourite is of course the dreaded burpee! Lol! Someday I will succeed at them, with practice and encouragement from Sara and Nathan.”

3. What are some of the changes you have noticed with your own physical ability since attending Southwest Strength?

“The changes I have obtained since starting at Southwest Strength are;

– an increase in my ability to do more cardio, my lung capacity is much better since I have been taught to breath properly while I exercise.
– I am stronger and more flexible. Bending, moving, just everyday movements are much easier. For example, lifting groceries, doing housework and playing with my grandkids is so much easier. I just feel better in my body!”

4. Your favourite thing about Southwest Strength?

“I like how Sara and Nathan train you with their first rate knowledge. You are taught the proper way to do every exercise/movement. It is first explained then demonstrated. You are never made to do something you don’t feel comfortable with. They always have a way to modify an exercise for you.
I love their gym atmosphere, it is such a friendly positive place. I really enjoy the group workouts I have met some great people. Sara and Nathan as well as fellow gym members are so encouraging and nonjudgmental. My confidence level has risen and with all the encouragement you just work harder! The best part is the feeling of accomplishment you get once you have finished a workout. The feelings last throughout the day, it definitely makes you want to go back! I am still a work in progress, I am learning more every time I go.”

5. Would you recommend people try out the services Southwest Strength has to offer? Why?

“I would definitely recommend people try out the services of Southwest Strength. If you are wanting to feel better in your life by improving your health and fitness this is the place to go. You will work hard but you will also get the best workout for your body and mind! “You don’t have to be great to start, but you have to start to be great!”

  
Lisa Oliver demonstrating great control, mobility and core strength during her kettle bell windmill. 

Friday Rowing Map/Airdyne Map + Mixed Map Work/Varied Intensity
A. 5 x 60sec rowing/airdyne @85-90%:60sec rest
B. 4 sets @ high effort/85-90%:
5 jump air squats
5 push press 55/75lbs – bar starting from ground
5 burpees to 6″ oh
5 goblet squats @35lbs/53lbs
5 lateral barbell burpees
(15 kbs @35/53 cash out every round)
*rest same as work
*mix and match work order per set
*every set has to end with 15kbs

Thursday Deadlift Int + Horizontal CP + Skills
A. Deadlift @11×1, 4-6 reps x 5 sets, 2min b/w
B1. Medium Grip Bench Press @40×1, 4 reps x 4 sets, 10sec
B2. Supinated Barbell Bicep Curls @30×1, 4-9 reps x 4 sets, 1:30min
C. EMOM x 12 minutes
1st – 6-10 wall balls 15/20lbs
2nd – 2-3 kettlebell windmill/arm
https://www.youtube.com/watch?v=ITSmgn_BQgY
3rd- 3-6 strict toes to bar – control eccentric

Wednesday Clean Int + Fsq Wave Load + GBC (upper/core)A. Power Clean. Front Squat. Push Jerk 1.1.1 – work to a good set/lots of reps

B. Front Squat @ 30×1, 6-5-4-6-5-4, 2-3min b/w

C1. Pushups, 10-15 reps x 3 sets, 30sec

C2. Tricep Pulldowns, 10-15 reps x 3 sets, 1:30min

D1. Kb Push Press @30×1, 5-8 reps x 3 sets, 30sec

D2. Kb Hang Clean Practice -L arm/R arm 4-6 reps/arm x 3 sets, 1:30min

  
Brooke Oliver working on her strict pull-ups tonight! One year ago she couldn’t do one, now they are apart of her program weekly! 
A. Deadlift @11×1, 4-6 reps x 5 sets, 2min

B1. Press @11×1, 3 reps x 5 sets, 10sec

B2. Push Press @11×1, 3 reps x 5 sets, 10sec – *can be heavier on than strict press

B3. Lean away negative pronated pullups – as slow as possible 3-4 reps x 5 sets, 1:30min

C. EMOM x 12 minutes

1st – 1 tgu/arm – as heavy as possible

2nd- 1 wall walk + 3 kb snatch /arm

3rd- 20sec hollow rocks/hold

  
Rienna skeleton displaying awesome mobility, strength and positioning in her overhead squats this past week. Watch out for this one, the potential is very real. 

Monday Clean Int + Bsq Wave Load + GBC (upper/single leg)
A. Power Clean Cluster 1.1.1 – work to a good set/ lots of reps here
B. Back Squat @ 30×1, 6-5-4-6-5-4, 2-3min b/w – heavier on 2nd wave
C1. Bench Press @30×1, 10 reps x 3 sets, 10sec
C2. Strict Pullups, 5-7 reps x 3 sets, 1:30min -scale with negatives/chinover bar hold/ring rows
D1. Goblet Split Squats @30×0, 5-7 reps/leg x 3 sets, 30sec b/w legs
D2. 1 arm ring rows @20×0 8-10 reps/arm x 3 sets, 1:30min – lean back appropriately