4.29.13 SWOD

Warmup

Strength

  • Deadlift– work up to a 3RM
  • Here’s how I work up to a 3RM: 135 x 3, 225 x 3, 275 x 3, 325 x 3, 375 x 3, 405 x 3, 700* x 3
  • Remember to take at least 3 minutes rest between heavy sets.

Conditioning

Choose weights appropriate to your strength level– you should NOT be going to failure, esp. during the early rounds, with the weight you choose.

Get your mind in the right place because today’s the day to hit that new deadlift 3 rep max. A lot of guys like to use smelling salts before their final attempt. I’m a big fan of beans.

Post weights and times to comments.

Motivation

  • If you want to feel alive, stop what you’re doing right now, and start doing this:

*one day

5 comments on “4.29.13 SWOD

  1. DL

    135×3
    225×3
    315×3
    365×3
    405×3
    425×3

    Conditioning
    135 PP
    Anchored situps
    KB Swings with 62#
    Box jumps on 24 inch box

    60 seconds rest between sets

    15:11

  2. DL
    135×3
    225×3
    315×3
    405×3 (failed on 3rd rep, stepped back, flexed in front of the mirror and came back in to pull it up)

    Conditioning
    135 PP
    Anchored situps
    KB Swings with 24KG
    Box jumps on 24 inch box
    18:16

All swole comments go here

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