4.9.13 SWOD


  • Flat Bench– 5 sets of 3, 60-70% of 1RM (flat bench), explosive
  • Dumbbell Bench Press– 1 set of max reps @ a weight that you can get 15-20 reps on


Maintain strict chin-up form, no flailing. Touch your NEEPLES to the bar to complete a rep.

If you don’t have a jump rope, sub 30 jumping jacks or 12 box jumps (lower box, focus on exploding from calves).

Post times of conditioning workout to comments.


  • NFL combine rep record from a couple years ago.

5 comments on “4.9.13 SWOD

  1. Feel free to sub normal bench press. Rack lockouts work the upper portion of the bench press movement, which for me personally, is a weakness when I get up to heavier weights on flat bench. Have you read somewhere that this is an ineffective movement for gaining strength? I’d be interested to know as I’m still experimenting with the movements I use for this program.

    • I haven’t read that it’s ineffective anywhere, but I also haven’t read that it’s effective. Intuitively, I see rack lockouts as the equivalent to 1/4 squats. And for me, the sticking point on my bench is at the bottom.

      • Ah, I see. Well this program is by no means bulletproof; thanks for the input. I’m still toying around with various movements now to see whether or not I even like them; this is essentially the beta stage.
        Edit: Changed back to flat bench; after perusing the web, I really couldn’t find any good literature that supports lockouts as a valuable exercise.

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