Southwest Active – Monday – Nov. 6

Wk 4 – Nov. 6
Monday – Sh to Oh Int + MAP 3/3
A. Push Press. Push Jerk. Split Jerk 1.1.1 x 5 sets, 2 min b/t
B. 3 min @ 85-90%
Row Cals
– 3 min rest
3 min @ 85-90%
Burpees to 6 “ OH
– 3 min rest
3 min @ 85-90%
KBS @ 16/24kg
– 3 min rest
3 min @ 85-90%
Wall Balls @ 15/20lbs to 9/10ft
– 3 min rest
3 min @ 85-90%
Burpees over Box @ 20/24”

Southwest Active -Saturday – Nov. 4

Saturday – Bsq Int + MAP 5/5

A. Back Squat, work to a tough set of 8

B. 5 min @ 85-90%

Power Cleans @ 75/115lbs – 3,6,9,12,15,etc

Bar Facing Burpees – 3,6,9,12,15,etc

– 5 min rest

5 min @ 85-90%

Shoulder to OH @ 75/115lbs – 3,6,9,12,15,etc

Row Cals – 3,6,9,12,15,etc

– 5 min rest

5 min @ 85-90%

Double KB Thrusters @ 16/24kg/arm – 3,6,9,12,15, etc

Box Jump Overs @ 20/24″ – 3,6,9,12,15,etc

– 5 min rest

5 min @ 85-90%

Hang Double KB Snatch @ 20/35lbs – 3,6,9,12,15,etc

Toes to Bar – 3,6,9,12,15,etc

Southwest Active – Friday – Nov. 3

Friday – Skills + 15 min AMRAP
A. Overhead Squat, 3 reps x 3 sets, 1-2 min b/t
B. Split Jerk, 3 reps x 3 sets, 1-2 min b/t
C. AMRAP in 3 minutes: *this is a test
150 Single Unders
AMRAP DUs in time remaining
D. 15 min @ 85-90%
*Water Fall Style* – Teams of 2
100ft Farmer Carry @ 75/100lbs/arm
15 KB Deadlifts @ 24/32kg/arm
100ft Bear Crawl
15 L arm DB Snatch @ 35/50lbs
100ft Front Rack Med Ball Carry @ 80/100lbs or Double KB Front Rack Carry @ 16/24kg/arm
15 R arm DB Snatch @ 35/50lbs

Southwest Active & Southwest Barbell – Nov. 2

Thursday – DL 5/3 + Lunge + Upper Push/Pull/Core EMOM
A. Deadlift @ 11×1, work to a 5RM – build from last week safely
B. DB Front Rack Walking Lunges, 8-10 steps every min x 5 minutes – two DBs/arm on shoulders
C. EMOM x 20 minutes:
1st – 30 sec Anti-Rotational Front Bridge
2nd – 30 sec Hand Release Pushups
3rd – 30 sec Stir the Pot on Swiss Ball
4th – 30 sec Parallel Grip Ring Rows
5th – 30 sec HS Hold against Wall

Thursday – Sn Pulls + Jerk Tech EMOM + Power Clean Int
A. Snatch Pulls off Riser (45lb Plate), 5 reps x 3 sets, 2 min – start @ 70-75% – add loading per set
B. BTN Split Jerk. Split Jerk 1.1 every min x 10 minutes – 5 min @ 65%, 5 min @ 70%
C. Power Clean. Below Knee Hang Power Clean. Power Clean 1.1.1 x 6 sets, 2 min – 2 sets @ 70%, 2 sets @ 75%, 1 set @ 80%, 1 set @ heavier loading
D. Back Squat Jump, 5 reps @ 20% of bsq x 2 sets, 2 min – explode

 

Monica Lesy’s Journey

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Prior to coming to Southwest Strength my exercise was going for a bike ride or maybe a little walk. My entire career has been sitting at a desk with little to no physical work! The last time I set foot in a gym for exercise was high school. I associated the gym with weight lifting and building muscle neither of which I thought I was interested in doing.

So thankful that someone cared enough about my health to “throw it out there” and suggest I try a Bootcamp class to see if I liked it. My hope was just to make it through the first class. Sara was so encouraging and the atmosphere was nothing like I had ever experienced before. One class in and I was hooked!
Being physically fit and healthy was everything that I was not. Over the years I had gained weight and was living a very unhealthy lifestyle. I soon realized that fitness was based on movement, not muscle. A few weeks into Bootcamp I could not believe how much better I felt!

I don’t feel that I have been going long enough to say I have made any one big physical accomplishment. Just the fact that I am there is a huge accomplishment for me. Going to that first class I felt so out of my comfort zone…going to a gym…working out with other people.

My favorite part about Southwest Strength is of course the people!! I feel like I belong to a new little family and part of a team. Everyone is so encouraging and supportive and always cheering you on. It’s a place where when you walk in everyone is happy and smiling and there to support each other. I have been especially inspired by the success stories of others and that has motivated me to continue on and keep pushing myself. Feeling that I have accomplished something at the end of class and then the high fives makes my day every time.

After finishing six weeks of Bootcamp I signed up for workouts 3x/week. I have also changed my eating habits, cutting out a lot of the between meal snacking and have lost 25 lbs. I still have a long way to go but I now know that getting fit is fun and the best part is doing it with other people.
I actually don’t have a favorite movement or least favorite yet although I am not a real fan of the air bike! I am still learning how to do proper movements and each week I feel like I am gaining on that. Some things I may never be able to master but I will always keep trying.

With the results I have experienced so far it has made it easier for me to make this journey a priority. I now have one hour, three times a week that is just for ME and all about ME. Nutrition and eating properly have always been a struggle but is now something that I really need to work on.
To anyone who is on the fence about coming and starting their fitness journey…just do it…don’t wait, you will not be disappointed. It won’t matter what your fitness level is, what size you are or even how old you are. You will be encouraged and supported every class, you will be told you can do it and you will.

I know that I have to show up and put in the work but none of this would be happening for me without a coach. Sara & Nathan are the most encouraging and supportive people you will ever find. They have provided a positive and welcoming atmosphere and have made me feel that even at my age I can still fit in!! Sara pushes us each class and makes sure that we also push ourselves a little harder each class so that we can get better. They have set up daily classes at times that should accommodate everyone’s busy schedule so there should be no excuses for not being able to find a time that works.

Sara & Nathan truly care about their clients and their fitness journey and it is obvious from their own personal accomplishments that they practice what they preach. We are so lucky that we have such great role models to inspire us. Southwest Strength is not just a gym, it’s a training community, a place to go where you will be motivated to work and you will leave feeling better about yourself than you ever thought you could.
My only regret….I wish I had started sooner, but I am there now and that’s all that matters!!

Southwest Active & Southwest Barbell – Tuesday – Oct. 31

Tuesday – Fsq Int + RDL + Upper Push/Pull EMOM
A. Front Squat, work to a tough set of 8
B. Barbell Romanian Deadlifts @ 40×1, 6-4-2, 2-3 min b/t – all tough sets
C. EMOM x 10 minutes:
1st – 10 Kipping Pullups
2nd – 10 Pushups
Rest 1 min
EMOM x 10 minutes:
1st – 10 DB Bench Press @ 40×1
2nd – 10 DB Bent Over Rows @ 40×1

Wk 1 – Oct. 31/Nov.2
Tuesday – Sn Pos + Sn Mod/Complex + Cj Pos + Cj Mod/Complex + Jump
A. Segment Snatch Pulls, 3 reps @ 70-75% x 3 sets, 2 min – straps/showing control on extension of pull
B. Paused Squat Snatch. Snatch Balance 1.1 every min x 10 minutes – 3 min @ 65%, 3 min @ 70%, 2 min @ 75%, 2 min @ 80%
C. Segment Clean Pulls, 3 reps @ 70-75% x 3 sets, 2 min
D. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every min x 10 minutes – 3 min @ 65%, 3 min @ 70%, 2 min @ 75%, 2 min @ 80%
E. Back Squat Jump, 5 reps @ 20% of bsq x 2 sets, 2 min – explode as high as

Southwest Active – Monday – Oct. 30

Wk 3 – Oct. 30
Monday – Sh to Oh Int + MAP 3/3
A. Push Press. Push Jerk 1.1 x 5 sets, 2 min – work to a challenging set on last set
B. 3 min @ 85-90%
25 Box Jump Overs @ 20/24”
25 Double Hang KB Snatch @ 20/35lbs/arm
– 3 min rest
3 min @ 85-90%
1 Rope Climb to 12ft
5 Burpees – no jump @ top
– 3 min rest
3 min @ 85-90%
25 Wall Balls @ 15/20lbs to 9/10ft
25 KBS @ 16/24kg
– 3 min rest
3 min @ 85-90%
1 Wall Walk
5 Hang Squat Cleans @ 85/135lbs
– 3 min rest
3 min @ 85-90%
25 Cal AirBike/35 Cal AirDyne
25 Burpees – no jump @ top

Southwest Active – Saturday – Oct. 28

Saturday – Bsq Int + MAP 5/5
A. Back Squat, work to a tough set of 10
B. 5 min @ 85-90%
50ft L arm OH Carry @ 16/24kg
5 Burpees
50ft R arm OH Carry @ 16/24kg
5 Burpees
– 5 min rest
5 min @ 85-90%
21 DB Thrusters @ 15/25lbs/arm
15 Box Jump Overs @ 20/24”
9 Hang Power Cleans @ 95/135lbs
– 5 min rest
5 min @ 85-90%
10 Cal Rowing
10 KBS @ 24/32kg
– 5 min rest
5 min @ 85-90%
Air Squats – 3,6,9,12,15, etc
Pullups – 3,6,9,12,15, etc
Air Squats – 3,6,9,12,15, etc
Toes to Bar – 3,6,9,12,15, etc

Southwest Active – Friday – Oct. 27

Friday – Skills + 15 min AMRAP
A1. Power Snatch, 3 reps x 3 sets, 1 min
A2. Above Knee Hang Squat Clean, 2-3 reps x 3 sets, 1 min
A3. Double Under Practice, x 3 sets, 1 min
B. 15 min @ 85-90%
*Water Fall Style* – Teams of 2
100ft Farmer Carry @ 125/75/arm – can use handles
50ft Front Rack Med Ball Carry or 50ft Double KB Front Rack Carry
15 Cal Rowing
10 Burpees – no jump @ top