Warmup
- Standard SwoleFIT Warmup
- Focus especially on hip mobility
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)
- [Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
- [Superset 2- Legs/Traps] 3 sets, 12-15 reps
- [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
- [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)
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.
SwoleFIT 
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
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.
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
I dig the pic. No gym for me yesterday. I put in five hours at the beach surfing. We see 1/4 squats everyday though. I’ll try and get a vid in next time.