Author: nathancorrigal

A. Push Press. Push jerk 1.1 work to a tough setB. EMOM x 20minutes

1st – 1 CGBP- tough

2nd – 10-15sec L sit from rings/pull-up bar

3rd- 3-5 strict supinated pull-ups 

4th- 10-20sec rope hold -hands only

C. EMOM until failure:

Min 1: 9 cal AD

Min 2: 10 kbs @35lbs

Min 3: 11 cal AD

Min 4: 12 kbs @35lbs

Min 5: 13 cal AD

Min 6: etc

Friday Rowing Map/Airdyne Map + Mixed Map Work/Varied Intensity
A. 10 x Rowing/Airdyne 30sec @85-90%/30sec off
B. 3sets @ high effort/85-90%
15 burpees
15 wall balls @15/20lbs to 9/10ft
15 box jump overs 20/24″
15 deadlifts 95/115
*rest same as work time
*mix and match work order per set

You may have heard this before or have noticed the workout’s prescribed at Southwest Strength have things written like 20×0, 40×1, 3010, etc. This is prescribed tempo on certain lifts.

What does 40X1 mean?

This identifies a certain tempo/control of the lift prescribed. There are all different types of speeds/tempos that can be assigned. Mainly we focus these on squatting, pressing, deadlifts, pulling type movements – ring rows and chin-ups. So what does 40×1, really mean?

For example, if a bench press is RX’d at 40×1. The first number is the “eccentric” or the speed of the movement to the “ground”. Since the bench press start’s at the top of elbows being locked out, the eccentric portion of the lift is when you start the bench press down towards the chest. This count would be 4,3,2,1.

The second number signifies the pause at the bottom position of the lift. In this case the number is 0, so that means 0 seconds at the bottom of the bench press. So you would control the bar 4seconds down, 0 seconds @ the bottom. If the bench press was 42×1, that would simply mean 2 second pause at the chest.

The third number signifies the concentric or the speed of which the lift goes up to the “sky”. In this case X is prescribed, that simply means AS FAST as you can. In reality, more like 1 second if the lift is smooth and fast.

The last number is the pause at the top of the movement, in this case 40×1, means 4 seconds down (eccentric), 0 seconds pause at the bottom, X – as fast as you can go up (concentric) and 1 second at the top. If you were doing 5 reps on a back squat @40×1, that means you would be under tension for 20 seconds total for the set.

Not all movements start at the top of the lift like back squats or bench press. Things like pullups and deadlifts start at the bottom of the movement. So if you were prescribed 5 reps @ 40×1 on a weighted chin-up, you would perform the chin-up from the bottom as fast as you could up, pause with chin over the bar for 1 second, control the eccentric down for 4 seconds then no pause at the bottom and REPEAT.

Why is this important?

As your coach we like to ensure proper tension and control of the movement so you are receiving the proper dose response from the training. Tempo makes movements much more challenging and allow’s for maximal strength gains. It also allows individuals to get more valuable practice of the movement as it is slower and controlled, as well it allows for more lean mass to be achieved.

 

Thursday Deadlift Int + Horizontal CP + Skills
A. Deadlift @ 11×1, 5-7 reps x 5 sets, 2min
B1. Bench Press @42×1, 6-4-3-2, 30sec
B2. Weighted Ring Rows/Feet elevated @20×1, 6-10 reps x 4 sets, 2min
C. 3 sets:
5 L arm kb snatch + 5 L turkish get up * goal is unbroken without letting go of kb/start from top of snatch
30sec rest
5 R arm kb snatch + 5 R arm turkish get up *goal is unbroken without letting go of kb/start from top of snatch
30sec rest
1-2 legless rope climb/ rope climb practice/ 10-30sec hanging from pullup bar
rest 2-3min b/w

Wednesday Clean Int + Fsq Wave Load + GBC (upper/core)
A. Squat Clean. Above Knee Hang Squat Clean 1.1 every min 6 minutes
B. Front Squat @ 30×1, 7-6-5-7-6-5, 2-3min b/w
C1. Ring Dips @20×0, 5-7 reps x 3 sets, 10sec
C2. Hollw Rocks 15sec x 3 sets, 10sec
C3. Seated L arm Kb Press @20×1, 5-7 reps, 10sec
C4. Seated R arm Kb Press @20×1, 5-7 reps, 10sec
C5. Hollow Rocks 15sec x 3 sets, 2-3min b/w
*make sure to follow rest as prescribed. Follow tempo as prescribed as well.

Tuesday Deadlift Int + Vertical CP + Skills 

A. Deadlift @11×1, 5-7 reps x 5 sets, 2min

B1. Press @11×1, 5-7 reps x 5 sets, 30sec

B2. Weighted Pronated Pullups @40×1, 2-3 reps x 5 sets, 10sec

-negative pullups (can be weighted) @40×1,3-4 reps or chestbar hold (banded/use ab mat?) or jumping pullups control eccentrice 2-3 reps,10sec

B3. AMRAP unbroken strict pronated pullups x 5 sets, 2 min

C. 3 sets:

2 tgu/arm – heavy as possible

10 sec rest

double under practice 1 min/single unders

10sec rest

3-5 strict toes to bar/ 3-5 hanging leg raises – challenging leg straight

-rest 2min

 

 

 

-Awesome picture from the SWS crew from this past weekend @ frostfit. 
Hey guys.

Programming overview for the next 8 weeks will be alot of focus on our “big” lifts, squat and deadlift with a lot of work on pressing, pullups, dips/pushups plus skill work, cleans, kb work, rope climb, double unders etc. Needless to say the next training cycle is going to be awesome. If you are wondering when to come (if you do not come unlimited) here is our focus per day:

Monday Clean Int + Bsq Wave Load + GBC (upper/single leg)

Tuesday Deadlift Int + Vertical CP + Skills

Wednesday Clean Int + Fsq Wave Load + GBC (upper/core)

Thursday Deadlift Int + Horizontal CP + Skills

Friday Rowing Map/Airdyne Map + Mixed Map Work/Varied 

Saturday Team Workout

 

 

 

Week 1 Jan. 18–>Jan. 23/2016
Monday Clean Int + Bsq Wave Load + GBC (upper/single leg)
A. Squat Clean. Front Squat. Push Jerk 1.1.1 every min x 6 minutes
B. Back Squat @ 30×1, 7-6-5-7-6-5, 2-3min b/w
C1. Incline Bench Press @40×1, 8-10 reps x 3 sets, 10sec
C2. Kb Front Rack Reverse Lunge @20×1, 5-6/leg x 3 sets, 30sec b/w legs
C3. Db rows @30×1, 10-12 reps/leg x 3 sets, 10sec
C4. Jump Split Squats 10 reps alternating x 3 sets, 2min
*make sure to follow rest as prescribed. Follow tempo as prescribed as well.

Friday Clean + 10/10 map x 2A. Power Clean. Push Press 1.2 every min x 10minutes

B. 10min @85-90%:

15 cal rowing

10 alternating db snatch 35/50

5 wall balls @15/20lbs

-6-10min rest

10min @85-90%:

Burpees- 1,2,3,4,5, etc

Air Squats 1,2,3,4,5, etc

Deadlifts @125/185 1,2,3,4,5, etc

Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Back Squat @ 20×1, 4 reps every 2min x 5 sets- build from two weeks ago
B. 100 russian kbs for time 16kg/24kg
C1. Weighted L Side Bridge 30sec x 3 sets, 30sec
C2. Weighted R Side Bridge 30sec x 3 ses, 30sec
C3. L arm Kb bottoms up carry 100ft x 3 sets, 30sec
C4. R arm Kb bottoms up carry 100ft x 3 sets, 1:30min
https://www.youtube.com/watch?v=bltpHdvHaEY
D. IT Band Partner Smash 120sec/side
E. Kb Quad Smash 120sec/side

 

Wednesday Posterior Chain + Core +Aerobic Tester + Mobility
A1. Death March 50ft x 3 sets-1min
A2. RDL @30×1, 10 reps x 3 sets-1min
B. Deadbug 1min on/1min off x 4 sets
C. Weighted Front Bridge 25/45 AMSAP – when hips start moving/sets terminated – if you can’t do weighted, just Front bridge.
D. 50 no jump burpees for time * this was a test from garage for people with us – we did this in August 2015

-Pretty sure Cyrell Gayumba had the fastest time @2ish minutes.