4.19.13 SWOD

Strength

  • Flat Bench
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 5 working sets, 5 reps each @ 80% 1RM or 5 more lbs than last week
  • Weighted Chin-ups5 sets of 5, heavy weight, but don’t go to absolute failure
  • For both of these exercises, rest 3-4 minutes between working sets for full recovery.

Conditioning

“What is a wall jump?” you ask. A wall jump is where you get a 40-60 foot running start and hurl your body full force into any sort of wall (brick is preferred). This works on sprint speed and also develops toughness which is critical when life hands you lemons and you have to make Appletinis (anyone? anyone?).

Seriously though, just pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot (face the wall though). Focus on the calves as the main muscle group worked; then you’ll get Killer Calves –> ( )( )

Post weights and times to comments.

Motivation

  • I’ve been working on prototypes of the first #SwoleFIT official tank; here’s a look at the current design:

6 comments on “4.19.13 SWOD

  1. Feeling swole and sore. You can consider me a new swollen member as well.

    Strength
    Still playing with weights (gotta find out my 1RMs)
    3 warmup sets, 5 reps each @ 135
    5 working sets, 5 reps each @ 185
    Weighted Chin-ups- 5 sets of 5 @ 35
    Deadlift (i had to add them) worked up to 3 reps @ 425

    Conditioning ( ran out of time. going in to do today 4/20 plus recovery)
    5 rounds- 10 bent over two-dumbbell rows, 10 plyo pushups, 10 alternating dumbbell hammer curls, 25 wall jumps
    Prescribed rest: 30-60 seconds

  2. Strength

    3 warmup sets, 5 reps each @ 145
    1 working set, 5 reps @ 225
    4 working sets, 5 reps each @ 240, approx. 2 minutes rest between sets
    wasn’t sure if I had the strength to do all 5 sets at 240, so I counted 225 as 1st set due to time constraints.
    Weighted Chin-ups- 5 sets of 5 @ 25, approx. 2 minutes rest between sets

    Conditioning
    5 rounds- 10 bent over two-dumbbell rows (30 lbs.), 10 plyo pushups(middle hand lands on 45 lb. plate), 10 alternating dumbbell hammer curls (25 lbs.) , 25 wall jumps (scaled to 10 each round due to time)

    10-15 seconds rest between rounds

    Prescribed rest: 30-60 seconds

  3. Strength: 5 working sets of 5 reps @ 185, 3-4:00 b/w sets. Felt pretty easy.
    Conditioning: as rx’d. 30lbs for rows and curls. did clapping pushups. 7:02 total time, includes :30 rest b/w rounds.

    First swolefit workout. felt pretty good man.

All swole comments go here

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