5.9.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (Every Minute on the Minute)- 3 Box Squats @50-60% 1RM

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

  • [Superset 2- Legs/Traps]  4 sets, 8-12 reps

This will be the final week we do this particular volume workout so make it count! Push yourself to the limit here, and make those weights pretty heavy. If you’ve got some extra fuel left in the tank on the third set of each exercise, keep pumping it up until you’ve given all you can give. 12 reps? FEELS REAL GOOD.

Motivation

  • Prison is meant to be a place of social rehabilitation. Here’s a video of a prison powerlifting competition. It’s amazing that the simple act of moving around heavy objects can help re-direct the internal aggression of a lot of these inmates and really add a positive aspect to their lives.
  • Here’s a couple awesome quotes from the video:
    • “Right now I feel powerful, I feel positive, and I don’t feel that there’s anyone in this prison in any weight class who can outlift me on any given day.”
    • “A year and a half ago, the rivalry between the whites and blacks… was pretty bad. And this time they’re rooting for each other. They want everybody to succeed.”

4 comments on “5.9.13 SWOD

  1. Home for the weekend so I introduced my mom and sister in the way of swole. Fun workout.
    Box Squat @ 225

    [Superset 1- Legs/Shoulders] 3 sets, 6-8 reps
    Back Squat @205
    Seated Dumbbell Military Press @50
    [Superset 2- Legs/Traps] 3 sets, 8-12 reps
    Barbell Lunges@185
    Shrugs (you can also Dumbbell shrugs here) @ 60 dumbbells
    [Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
    Side Lateral Raises @ 30
    Upright Rows @120
    [Superset 4- Abs] 3 sets, 8-12 reps
    Weighted Sit-Ups (put plate behind your head) @ 30
    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) @30

  2. Warmup
    Standard SwoleFIT Warmup
    Dynamic

    EMOM for 7 minutes (Every Minute on the Minute)- 3 Box Squats @225

    [Superset 1- Legs/Shoulders] 3 sets, 6-8 reps
    Back Squat@ 225
    Seated Military Press @55

    [Superset 2- Legs/Traps] 3 sets, 8-12 reps
    Barbell Lunges@135
    Shrug bar@255

    [Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
    Side Lateral Raises @10
    HPC @135

    No time for ABS

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