Warmup
Strength
- Flat Bench
- 3 warmup sets, 3 reps each @ 50% 1RM
- 5 working sets, 3 reps each @ ~85% 1RM (add 5-10 lbs from last week)
- Pendlay Rows– 5 sets of 5, heavy weight, but don’t go to absolute failure
- For both of these exercises, rest at least 3 minutes between working sets.
Conditioning
- 5 rounds- 5 strict pull-ups, 10 HR (Hand Release) Push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21′s), 20 DU (Double Unders)
- Prescribed Rest (b/t rounds): 30-60 seconds
This week we’ll be hitting the bench hard again, this time lowering the rep count to three. Plan on increasing the weight from last week by at least 5 lbs. Or 10 lbs if you’re feeling frisky. Substitute jumping jacks for the DU if you don’t have a jump rope.
Motivation
- This video is actually motivating as shit. Fire it up before entering the Sanctuary of Swole, and you’ll get that adrenaline going and the blood flowing down below the belt (if you namsayin).
SwoleFIT 
Reblogged this on The High School Blog and commented:
This is legit..That one [Guy] you know that lifts #likeaboss
Hell fuckin swole yeah on the motivational video.
Strength:
Bench @ 135 / 225 for two sets and down to 205
Pendlay Rows @ 185
Conditioning:10:26 DU’s sticking on my heels
Nice yeah bench was 225×3, 240×3, 225 x 3 for remaining sets (I my start an actual periodization template for bench in a couple weeks to ensure consistency in strength gains, still figuring things out)
Conditioning was 9:10 for me
Bench 255×3 all 5 sets
Rows 185 – then 205 on 4 remaining sets
Only did 3 rounds of the metcon, due to work obligations.