5.2.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (Every minute on the minute)- 3 power snatch @ 50-60% 1RM
    • Today is a good day to work on snatch technique if you are new to the movement. Stick to a very light weight (I’m talking just the bar), and take a video of yourself to verify form.
    • Keep in mind, snatch is an EXTREMELY DIFFICULT, extremely complex movement, probably the hardest weightlifting movement to master. Olympic weightlifters spend their entire lives trying to perfect this movement

Volume- (rest 60-90 seconds b/t sets)

Today’s workout is the same as last week’s, just lowered the reps. Increase weights by at least 5-10 lbs from last week. You should be getting stronger and bigger already if you’ve been keeping up with the workouts and eating well.

Here’s my 6 week progress pics (#DATINSTAGRAM). I’ve gone from 205 lbs to 197 lbs, but have maintained/added some muscle mass on my traps, chest, upper back, and arms. I’ll do a more comprehensive progress article in a few weeks.

 (Spring Break 2k13)

(6 weeks in)

It’s been pretty crazy so far to see the actual physical results I along with my friends have been getting from this program.

Motivation

  • CJ Fletcher’s nickname is the “strongest man you’ve never heard of.” He’s also batshit insane (in a good way), and this video should help you pull your head out of your ass and train like there’s no tomorrow:

As a corollary, I do believe there is such a thing as overtraining, which is why I’ve gone to such great lengths to devise this whole workout template. Regardless, this video still revs you up.

10 comments on “5.2.13 SWOD

  1. Feeling very very unswole today
    Power Snatch @ 115

    [Superset 1- Legs/Shoulders]
    Back Squat @225
    Seated Dumbbell Military Press @ 45

    [Superset 2- Legs/Traps] 3 sets, 8-12 reps
    Barbell Lunges (this is the most painful) @ 95
    Shrug-bar @225

    [Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
    Side Lateral Raises @20
    HPC @ 115

    [Superset 4- Abs] 3 sets, 8-12 reps (ran out of time)
    Weighted Sit-Ups (put plate behind your head) NO
    TTB or Lying Leg Raise 3 x 10
    Barbell Ab Rollers got in a whole five and moved on
    Dumbbell Side Bends (20 each side) NO

  2. Take it easy on me, first time ever snatching (looked at a ton of technique videos before I tried it though)
    Power Snatch @ 95

    [Superset 1- Legs/Shoulders]
    Back Squat @215
    Seated Dumbbell Military Press @ 50

    [Superset 2- Legs/Traps] 3 sets, 8-12 reps
    Barbell Lunges (this is the most painful) @ 175
    Shrug-bar @180

    [Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
    Side Lateral Raises @ 25
    Upright row @ 105

    [Superset 4- Abs] 3 sets, 8-12 reps
    Weighted Sit-Ups @ 30 3×12
    TTB or Lying Leg Raise 3 x 12
    Barbell Ab Rollers 3×8
    Dumbbell Side Bends 20 each side at 30 lbs

    • Haha nothing to be ashamed of- I opted for 95 lbs as well for snatch, more working on explosion than anything else today

      Squats- 185 (opted for front squat due to some lower back pain)
      Dbell mil press- 65s

      Lunges- 115 (I like to do lower weight and focus on form for these volume days)
      Shrugs- 225

      Lat raise- 30 lbs
      Front raise- 95 lbs

      Ab circuit- 10 lbs behind head for sit-ups, 70 lbs for dbell side bends

  3. Any girl in the world would be jealous of my beautiful snatch.

    [Superset 1- Legs/Shoulders]
    Back Squat @235
    Seated Dumbbell Military Press @ 70

    [Superset 2- Legs/Traps] 3 sets, 8-12 reps
    Barbell Lunges @ 70
    Shrug-bar @225

    [Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
    Side Lateral Raises @ 25
    Upright row @ 105

    [Superset 4- Abs] 3 sets, 8-12 reps
    Weighted Sit-Ups @ 30 3×12
    TTB or Lying Leg Raise 3 x 12
    Barbell Ab Rollers 3×8
    Dumbbell Side Bends 20 each side at 50 lbs

  4. Power Snatch @ 115

    [Superset 1- Legs/Shoulders]
    Back Squat @235, 3 sets of 10 reps
    Standing Dumbbell Military Press @ 50, 3 sets of 10 reps

    [Superset 2- Legs/Traps] 3 sets, 8-12 reps
    Barbell Lunges (this is the most painful) @ 145, 8 reps each side
    Shrugs @ 145, just used the same bar, 12 repsx3 sets

    [Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
    Side Lateral Raises @20
    HPC @ 115

    [Superset 4- Abs] 3 sets, 8-12 reps (ran out of time)
    Weighted Sit-Ups (put plate behind your head) -25#, 3×8
    TTB or Lying Leg Raise 3 x 10
    Barbell Ab Rollers 3 x 10
    Dumbbell Side Bends (20 each side) – 20#, 3 sets

  5. Snatch@135

    Bsquat@155,185,205
    Seated mil press@55,65,75

    BBlunges@95 (slow)
    Shrugs@185,225,185

    Leg raises
    Devil wheels
    Seated Russian twist w/45lb plate

All swole comments go here

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s