Warmup
- Standard SwoleFIT Warmup
- Make sure to emphasize hip mobility movements and wrist mobility movements before performing this workout.
Strength
- Front Squat– Work up to a 3 rep max
- Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
- 1×3 @ 135#, 185#, 205#, 225#, 245#, 265#
- Take 3-4 minutes rest between heavy sets.
- Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
- Strict Press (do it with an olympic barbell like a normal person)- 5 sets of 5 @ ~80% 1RM
- Choose a fairly heavy weight that you know you can hit all 5 sets of 5 reps on.
- As much as possible, isolate this movement to your upper body. This is NOT a push press; don’t use your legs.
Conditioning- “Apollo”
- 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep), 15 bodyweight squats
- Prescribed rest (b/t rounds): 60-90 seconds
Choose weights appropriate to your strength level. Focus on maintaining form throughout the circuit; do NOT choose a weight that will take you to absolute failure esp. on the deadlifts.
SwoleFIT 
Strength
FS @135/155/175/185/225
Press @ 115
Apollo
1 – 3:28
2 – 4:15
3 – 3:45
4 – 4:43
5 – 5:07
Strength
FS@135/185/225/250/265/275
Press@150
4 rounds of Apollo, cut short due to time constraints! Good fun though.
Dumbell snatches done with 52.5 pound dumbell
Niiice my FS was similar- 135/185/225/245/275
Managed to get 12:01 w/ 60 seconds rest on Apollo (2nd time trying this workout)
Nice work. Good stuff.
Also nice job on the press! that’s a good amt of weight
Huh! Beast. See you in there tomorrow.
Damn, that’s nice! 8:01 for 5 rounds of work. What weight did you use for the snatches? How was your press? I believe mine was a PR for 5×5, and the FS was also a 3 RM PR! Might have been all the cheesecake and beer I consumed the day before!
Thanks man! Did 225 for DL, 45’s for snatch, decided to go lighter on press- did 1×5 at 135 then dropped it down to 115 for the remaining sets (haven’t done strict press in a while). Haha cheesecake+beer= pure muscle fuel
BW – 165 – woddin at CrossFit South Bend – FS 225, skipped press due to time. Apollo RX deadlifts, 70# db snatch. 60 seconds rest. 20:05. Killer wod. Kept it about 4 mins per round. Thanks SwoleFIT!
Niiice man, def went big on those weights during conditioning, good stuff.
Man, not to sound like a homo but you crushed it. I’m mirin, brah . Even thguoh you lost the six pack it’s not like you got a pot belly or anything so you’re fine on that. Traps, shoulders and arms are def in beast mode so that got your swole on point. It would be interesting to see if there was a difference if you’d done the gain but did low rep high weight (but that’s what I did). but 20lbs in 2 months is great work. Let’s see how the cut up goes. My post is coming on Monday