3.29.13 SWOD


  • Work up to a 5 rep max in Bench Press
  • Do 5 sets of 5 Pendlay rows (fairly heavy but do NOT go to failure)
  • Take 3-4 minutes rest b/t sets to allow for full recovery


Yeah, this workout is going to be sick. Don’t even attempt to put on a shirt for at least an hour after your workout; your pecs will most likely shred right through it.

If you don’t have a jump rope, sub a 150 m run. If you can’t run, do 30 jumping jacks. If you’re too embarrassed to do jumping jacks, then high five yourself 20 times consecutively while skipping around the gym.

Post times of conditioning workout to comments.


  • Spring break.

4 comments on “3.29.13 SWOD

All swole comments go here

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s