4.15.13 SWOD

Warmup

Strength

  • Work up to 3 rep max in power clean (sub hang clean if you don’t have bumper plates/ don’t feel comfortable doing power clean in your gym)
    • Here’s how I “work up” to my 3 rep max (on a good day):
      • 3×3 @ 135 lbs (warmup sets)
      • 1×3 @ 165 lbs
      • 1×3 @ 185 lbs
      • 1×3 @ 205 lbs
      • 1×3 @ 225 lbs
    • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning- “Prometheus”

  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 20 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60-90 seconds

I did this workout back on 3.25.13, and it was pretty sick. Sick enough in fact to get its own name as I introduce the SwoleFIT GOD WORKOUTS aka

>>>>>>> GODSWOD <<<<<<<

Crossfit has its girl workouts, and SwoleFIT now has GODSWODs. Each one will be named after some significant character in mythology and will be guaranteed to deliver a sick pump.

For those of you that don’t know, Prometheus was pretty legit. He was a member of the elite race of Titans— “immortal HUGE beings of incredible strength and stamina.” He is credited with stealing fire from the deities on top of Mount Olympus and bringing it down to earth for us puny, un-swole humans to use in order to cook our chicken breasts so that we might become swole.

Use a weight appropriate to your strength level for the thrusters and SDHP’s. Sub jumping jacks for the DU’s if you don’t have a jump rope. As much as possible, rest only during the prescribed rest interval.

Post times of “Prometheus” to comments.

Motivation

  • Any time you think are strong or big, think again. You’re human, therefore you’re not a titan, therefore you aren’t. That’s Prometheus below (clearly swole as a bus).

18 comments on “4.15.13 SWOD

      • when kettlebells aren’t available dumbbell swings can be done. It is still pretty much the same movement. Check it out.

      • When I just read your site, I hope that it doesnt diapopsint me as much as this place. After all, It was my option to read, however i actually thought youd have something interesting to say. All I hear is a number of whining about something that you could fix in case you werent too busy trying to find attention.

      • I see, I think if you read the rest of the site you’ll get a more balanced view of the site. Didn’t mean to sound douchey in my tone here, just wanted to provide some entertainment. This workout is a pretty good one though.

    • Prometheus is a missionbased, sgilne-player co-op game in the spirit of Portal and Mirror’s Edge . By using the Prometheus Device, players bend the laws of Einsteinian physics using the theory of quantum states, meaning that goals are accomplished by completing missions with your past, present and future selves. You’ll need to keep your wits about you and your memory sharp in solving puzzles presented with this unique game play mechanic. Progression through the story introduces new challenges, with tasks increasing in difficulty, and a final dramatic conclusion questions present loyalties and even your own existence.

  1. 135
    155
    175
    190
    190
    Thrusters on prometheus were tough (first time doing thrusters though). Any advice on wrist flexibility/position? Wrists were aching after each set. Really liked the SDHP though.

    • I rest the bar on that sweet spot across the collarbone (the same spot that you catch on during a clean) during the squatting portion of the movement to take the stress off the wrists. For me wrists are bent back during the squat then as I push up I simultaneously lock them out while driving the bar overhead.

  2. Appreciate the help I think my problem is wrist flexibility so I’ll keep working on that. Great workout today.

  3. I’m like 2 weeks behind or whatever but fuck you guys I’m commenting anyway. Graduation weekend at Dayton had me feeling less than swole today.

    Deadlift
    95×10, 105×8, 125×6, 135×5, 145×3

    Conditioning
    12:12
    Had to sub in some 50 jacks for 30 DUs because I don’t have a rope / I like feeling like I’m in gym class.

  4. Worked up to 95lbs for the clean. Finished the circuit in 16mins. 45lbs instead of 115#. Replaced DU with high knees since I didn’t have a jump rope and was surrounded by hot sweaty teenagers on spring break haha.

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