4.25.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (EMOM = Every Minute On the Minute)

Volume (Increase weights 5-10 lbs from last week)

Same workout as last week, just added an isolated oblique exercise to the ab circuit. Rest periods between supersets should be 60-90 seconds for max hypertrophy.

Motivation

  • This image comes to us courtesy of one our SwoleFIT brothers in Japan, Andoryu0126. I’m sure we’ve all been minding our business, adding full pallets to our semi-truck of swole, and seen this foul play occur at the other end of the gym.
  • Oftentimes, it is tempting to walk over and give unsolicited advice. Instead I recommend maintaining your distance, recording a video on your smartphone, and using it as conversational fodder at the bars later.

4 comments on “4.25.13 SWOD

  1. Dynamic

    EMOM for 7 minutes (EMOM = Every Minute On the Minute)
    1 Max Effort Vertical Jump (Some good advice: “Fly high, no lie, you know this…hips and thighs, oh my, stay focused.”)
    3 rack pulls w/ 80-90% Deadlift 1RM
    Volume (Increase weights 5-10 lbs from last week)

    DL at 425

    [Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
    Back Squat
    Seated Dumbbell Military Press

    Squats @ 135-185-225

    DB Press @ 45

    [Superset 2- Legs/Traps] 3 sets, 12-15 reps
    Barbell Lunges
    Shrugs

    Both at 135

    [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
    Side Lateral Raises
    Upright Rows – subbed Power Cleans

    Raises @ 20 pounds
    Cleans at 105

    [Superset 4- Abs] 3 sets, 8-12 reps
    Weighted Sit-Ups (put plate behind your head)
    TTB or Lying Leg Raise
    Barbell Ab Rollers (can also be done with ab wheel if you have one)
    Dumbbell Side Bends (20 each side)

    Situps with 25 pounds
    TTB
    Cut out ab rollers due to time
    Side bends with 20 pounds

  2. Here’s my stats:
    Dynamic: jumped super high, 405 lbs for rack pulls
    Superset 1:
    215 squat, 60 dbell press
    Superset 2:
    105 lunge, 205 shrug
    Superset 3:
    25 lateral raise, 30 (used dbells since bar was taken) upright row
    Abs: 10 lbs, 60 for side bends

    I feel good. Real good.

  3. Mine:

    Dynamic: jumped, 245 lbs for rack pulls
    Superset 1:
    205 squat, 45 db press
    Superset 2:
    155 lunge, 125 shrug
    Superset 3:
    20 lateral raise, 95 bb upright row
    Abs: 10 lbs

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