Southwest Strength

tester

A. Front Squat @20×1, 3-2-2-1-1-2min -last set heavy 

B. Double KB Hang Clean and Push Jerks, sets of 5-7 reps x 5 sets-1min

-can be done with dumbbells too

C. 5,4,3,2,1 for time:

Rope Climb to 15ft – use legs

Wall Walks – forehead to wall

or

10-8-6-4-2 for time:

Strict Press 65lbs/95lbs

200ft farmers carry 35lbs/53lbs arm after every set of strict press

Hey guys. Starting Dec 21—Jan.2. We are offering a “Holiday Class Pass”. This includes 12 sessions in total. The cost is 50 bucks. We know there is a lot of kids off school and home from university over the holidays(it’s for anyone tho), so this would be the perfect fit if your looking at coming to the gym and can’t make a month commitment. Spread the word, and let us know if you have any questions.

  

Hey guys just wanted to let everyone know about the weeks plan. You guys will have some opportunities to go heavy in the deadlift, cgbp, front squat and back squat. Were still looking to improve rowing technique/ability. Got some fun partner workouts planned for you guys, it should be a good week!

Ps, I sent everyone a email about an opportunity to do an assessment. Let me know if you guys have any questions on that topic! See you guys this week!

Week 4 -Dec. 14–>19/2015

Monday Deadlift Int % + Upper Push/Pull + Rowing/Airdyne Map Int
A. Deadlift @11×1, 10 reps @65%, 8 reps @70%, 6 @80%, 4 @85%, 2 @90%, 1 @95%, 1@95+% -if it feels good, go for it-rest 2min b/w tough sets
B. CGBP @20×1, 5-4-3-2-1- 1:30min – work to a tough single @ end
C. In teams of 2 complete the following in written order for time:
80 cal rowing
70 step-ups 20″
50 air squats
30 burpees
*no rules to minimum work completed/1 person works @ a time

 

Saturday Group/TeamEMOM x 10minutes

1st- 3 back squats/ introduce squatting for newbies

2nd- 15-30sec front bridge or 3-6 ring rollouts

+

EMOM x 10minutes

1st- 3 front squats/ introduce squatting/goblet etc

2nd- 15 sec L side bridge – weighted + 15sec R side bridge weighted

+

3 rounds for time/In groups of 2/any order

10 pushups each-in order to count other partner has to hang from pullup bar/ring row holds

10 strict pullups/banded/ring rows each-in order to count other partner has to front bridge

10 cal rowing/airdyne each- in order to count partner must hold medball above head

10 step-ups each/ in order to count partner must hold two kbs/ 1 in each hand

Friday 5/5min x4
5min @85-90%
30 single unders/ 15 double unders
7 db thrusters 25/35lbs arm
-5min rest
5min @85-90%
1 rope climb to 15ft/6 ring rows
5 pushups
7 airsquats
-5min rest
5min @85-90%
1 wall walk
5 russian kbs 35lbs/53lbs
7 goblet squats
-5min rest
5min @85-90%
10 cal rowing
10 lateral burpees over rower

Thursday Bsq Int % + Upper Push/Pull + Rowing/Airdyne Map
A. Back Squat @ 20×1, 3 reps @85% x 3 sets-3min
-people that dont know 1RM and are profiecient at Bsq – test it today
-people just learning squatting, practice sets of 3 for 5 sets or more
B1. Push Jerk, 3 reps x 6 sets-1min
B2. Legless Rope Climb to 15ft-use arms on the way down, 1 rep x 6 sets-1min
– L-sit strict pullups 2-3 reps x 6 sets
-Strict pronated pullups/weighted 2-3 reps x 6 sets
– Chinover Barhold AMSAP x 6 sets
-Weighted Ring Rows/Ring Rows 6-10 reps x 6 sets
C. AMRAP in 10minutes – teams of 2

10 shuttle runs for first partner/while other partner gets as man Turkish get ups 15/25 alternating arms each time.Switch places

Score is total Turkish get ups as a team

Wednesday Strict Press + Posterior Chain + Aerobic TesterA1. Seated DB Press @20×0, 6-10 reps x 4 sets-1min

A2. Weighted Front Bridge 30sec x 4 sets-1min

B. Romanian Deadlfit @40×1, 6-8 reps x 5 sets-1:30min

C. For time:

30 cal Airdyne

25 burpees onto box 20/24″

20 wall balls 15/20

15 db push press 25lbs/35lbs

10 shuttle runs

Tuesday Fsq Int + Skills EMOM + Upper based tester
A. Front Squat @ 20×1, 3 reps x 5 sets-2min – all heavy sets
B. EMOM x 12minutes
1st- 3-10 toes to rings
2nd- 1-2 rope climbs to 15ft
3rd- 30sec skipping/ double under practice
C. 9–>1 for time
pushups
ab mat situps
ring rows/strict pullups

Week 3
Monday Deadlift Int % + Upper Push/Pull + Rowing/Airdyne Map Int
A. Deadlift @11×1, 10 reps @60%, 8 @65%, 6 @75%, 4 @80%, 2 @85%, 1 rep @90%, 1 rep @90%
B1. CGBP @22×1, 3 reps x 5 sets-1min
B2. Weighted Pronated Pullup @20×0, 2 reps x 5 sets-1min
-scale – chinover  (any grip) bar hold AMSAP x 5 sets-1min
-scale -weighted ring rows/ underneath3-5 weighted /ring rows 6-10 reps x 5 sets-1min
C. 3 rounds for time:
25 cal row
20 russian kbs 25/35
15 air squats
-completed in a conga lines/teams of 2
-1 partner finishes row then moves on to russian kbs – then other partner jumps on row, first partner finishes kbs then moves on to air squats
– 2nd person cant move on until first person has completed the movement

Friday Map 5/5min x4
5min @85-90%
30 single unders
10 pushups
-5min rest
5min @85-90%
5 burpees on to 20″ box
10 alternating db snatch 35/50
-5min rest
5min @85-90%
10 deadlifts 95lbs/135lbs
10 ring rows
10 walking lunges
-5min rest
5min @85-90%
800m row
AMRAP burpees