5.6.13 SWOD



  • Clean and Jerk
    • 3 sets of 3 @ 50% 1RM (warmup sets)
    • 5 sets of 3 @ ~70% 1RM
  • If this movement is new to you, use a very low weight and focus on technique. Power in this movement is derived primarily from hip explosion, so make sure you thrust with your pelvis (seriously) as the bar comes up and you come to the catch portion.


Monday’s workouts are always some of the toughest: this one should get you in gear to dominate the week. Seriously, what in life can bring you down after you beast through a workout, push yourself to your limits, and get those muscles as swole as a schoolbus? Nothing, that’s what.


  • Here’s a pretty sick highlight reel of some Olympic athletes competing. It’s pretty amazing to see how much weight these athletes can move despite their low bodyweight. Technique and explosiveness is what enables these athletes to do this; they are moving that bar with a good amount of velocity

11 comments on “5.6.13 SWOD

  1. Some freak shoulder pain popped up last night for me. It’s always like this for me. Never in the gym do I get hurt…Possibly nerve or a muscle strain. Either way, seriously painful. Rest time it is!

  2. Tough lift. first time ever Clean and Jerk @95 for warmups and @135 for working sets. I’m really limited by a weak front rack position. Need to keep working on that.

  3. Long weekend, feelin’ unswole today, barely got outta bed, but then remembered to #KCSO

    3 sets of 3 @ 50% 1RM (warmup sets) – 95, 115, 125
    5 sets of 3 @ ~70% 1RM – 135

    5 rounds @ 15 minutes
    8 sumo deadlift – 135
    20 reverse crunch
    8 dumbbell push press – 35
    25 DU

  4. 3 sets of 3 @ 50% 1RM (warmup sets) – 135lb
    5 sets of 5 @ ~70% 1RM – 185

    5 rounds @ 18 minutes
    8 sumo deadlift – 225
    20 reverse crunch
    8 bbell push press – 135
    25 DU

  5. Had a nice four day swole weekend so I’m a day behind.

    3 sets of 3 @ 50% 1RM (warmup sets) – 135lb
    5 sets of 3 @ ~70% 1RM – 185 I only got in 3 sets. The 45lb bumber broke 😦


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 )

Facebook photo

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

Connecting to %s