Southwest Active – May. 9

Friday – Cj Tech Complex—>Mod + Sn tng Work + Bsq Speed % + Upper Ecc
A. Squat Clean. Paused Split Jerk 1.1 per min x 15 minutes – 10 min @ mod, 5 min to build up to heaviest
B. 4 sets: – FAST
3 tng hang Squat Snatch – fast/mod
3 lateral barbell burpees
3 Overhead Squats – same bar/squat snatch from the floor
– rest until full recovery
C1. Back Squat, 4 reps @ 62-66% x 3 sets, 1:30 min – focus is SPEED
C2. Seated Barbell Z Press @ 41×1, 5-6 tough reps x 3 sets, 1:30 min
C3. Ring Bicep Curls @ 40×0, AMRAP unbroken x 3 sets, 1:30 min

 

Southwest Active – May. 9

Thursday – Running @ ez + AB/Row/Ski Increasing effort sets
8-10 sets @ increasing effort per set
200m Running
9 cal Rowing or 9 cal Ski Erg
4 Burpees over 20/24” Box
– 2 min b/t sets
*1st set EZ
*every set faster
*last set full HAM
#fitnesswithfriends2019 priority

‘Extra Running Work’

10 sets:

1:30 min Running @ ez

30 sec walk

+

Or (pending running level)

+

12 sets:

2 min Running @ 75%

1 min Running @ ez

Southwest Active – May. 8

Wednesday -MAP MWG 5/5 x 5
Prep/Warm-Up
+
5 min @ 85-90%
50ft SandBag Front Rack Carry @ 100/150lbs
5 Lateral Burpees over Bag
– 2:30 min rest
5 min @ 85-90%
1 Squat Snatch @ 65/95lbs
2 Deadlifts @ 65/95lbs
3 Hang Power Cleans @ 65/95lbs
– 2:30 min rest
5 min @ 85-90%
Strict Pullups – 2,2,2,2,2,etc
Kipping HSPU – 2,4,6,8,10,etc
DU’s – 20,20,20,20,20,etc
– 2:30 min rest
5 min @ 85-90%
AMRAP Ski Erg Cals
– 2:30 min rest
5 min @ 85-90%
Left Arm DB Hang Power Cleans @ 50/75lbs – 2,4,6,8,10,etc
Left Arm DB Front Squat @ 50/75lbs – 2,4,6,8,10,etc
Right Arm DB Hang Power Cleans @ 50/75lbs – 2,4,6,8,10,etc
Right Arm DB Front Squat @ 50/75lbs – 2,4,6,8,10,etc

Southwest Active – May. 7

Tuesday – Sn Tech Complex —->Mod + Cj tng Work + Lunge work + Pchain/Core EMOM
A. Below Knee Hang Power Snatch. Above Knee Hang Squat Snatch 1.1 per min x 15 minutes – 10 min @ mod, 5 min to build up
B. 4 tng Deadlift + 3 tng Hang Power Clean + 2 tng Push jerks – work to a challenging set
C. 3 sets:
1 min DB Reverse Lunges – tough
– 1 min recovery
1 min Hollow Hold
– 1 min recovery
D. Accumulate 4 min Farmer Hold – tough loading/hand – can use handles, DBs, KBs

SW Active – May. 6

Wk 4/4 – Accumulation 3
Monday – Monday – Upper Int/Varied + AirBike/Gym + Ski/Gym + Row/Gym
A. 3 sets:
4-6 Weighted Ring Dip/Strict Dip
1-3 Legless Rope Climb to 12ft
– 2 min rest
1 min AMRAP Pushups
50ft Sled Pull with Pulling Rope
– 2 min rest
B. 4 rounds for time:
200m Running
10 Pullups
200m Running
10 Toes to Bar
1 min Front Bridge
#fitnesswithfriends2019 priority

‘Extra Running Work’
10 sets:
1:30 min Running @ ez
30 sec walk
+
Or (pending running level)
+
12 sets:
2 min Running @ 75%
1 min Running @ ez

SW Active – May. 3

Friday – Cj Tech Complex—>Mod + Sn tng Work + Bsq Speed % + Upper Ecc
A. Power Clean. Below Knee Hang Squat Clean. Split Jerk 1.1.1 per min x 15 minutes – 10 min @ mod – 5 min @ tough
B. 5 tng Squat Snatch per 90 sec x 5 sets – fast
C1. Back Squat, 5 reps @ 60-65% x 3 sets, 1:30 min – focus is SPEED
C2. Press @ 40×1, 5 tough reps x 3 sets, 10 sec – power clean bar from floor
C3. Standing DB Hammer Curls @ 40×0, 12-15 reps x 3 sets, 2 min

SW Active – May. 2

Thursday – Running @ ez + AB/Row/Ski Increasing effort sets
5 sets @ increasing effort
300m Rowing or 300m Ski Erg
10 Deadlifts @ 95/135lbs
7 Bar Facing Burpees
– 2 min b/t sets
*1st set ez
*every set faster
*last set give it everything you got
+ (rest as needed)
400-800m Running Recovery 
+ (rest as needed)
3 sets @ increasing effort
500m Rowing or 500m Ski Erg
400m Running
– 3 min b/t sets
*1st set ez
*every set fast
*last set, do it for Jesus

SW Active May. 1

Wednesday -MAP MWG 5/5 x 5
Prep/Warm-Up
+
5 min @ 85-90%
2 Kipping HSPU
5 KBS @ 24/32kg
7 Air Squats
 2:30 min rest
5 min @ 85-90%
5 Toes to Bar
5 DB Push Jerks @ 35/50lbs/hand
 2:30 min rest
5 min @ 85-90%
100m Running
100ft SandBag Front Rack Carry @ 100/150lbs
 2:30 min rest
5 min @ 85-90%
5 Pullups
8 Wall Balls @ 20/30lbs to 9/10ft
 2:30 min rest
5 min @ 85-90%
125m Ski Erg
50ft Walking Lunge – (25ft down and back)