Warmup
- Standard SwoleFIT 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
- Here’s how I “work up” to my 3 rep max (on a good day):
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
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.
SwoleFIT 
Good stuff!
135
155
175
205
205
Prometheus kicked my ass
fucked up my timer and didn’t get timed on it. Subbed 36kg kettlebell swings for SDHP to prevent injury.
Nice sub, I actually wanted to include kb swings but don’t have them in my current gym
when kettlebells aren’t available dumbbell swings can be done. It is still pretty much the same movement. Check it out.
dumbbell swings. genius. i dont know how that thought never crossed my mind.
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.
Not gonna lie I wish I had thought of god workouts. That is fucking BEAST
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.
135
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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.
Appreciate the help I think my problem is wrist flexibility so I’ll keep working on that. Great workout today.
Here is some wrist mobility:
http://www.mobilitywod.com/2011/01/episode-145-wrist-flexibility.html
Will definitely try this out thanks!
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.
No worries ray, better late than never man!
Good write-up. I certainly appreciate this website.
Keep writing!
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.
nice! show those teenagers what swolefit is all about