Warmup
Dynamic
- EMOM for 7 minutes (Every Minute on the Minute)- 3 Box Squats @50-60% 1RM
- Make these reps EXPLOSIVE.
- Lower yourself in a slow and controlled manner, touch your butt to the box, then SHOOT UP like a rocket ship.
Volume- (rest 60-90 seconds b/t sets)
- [Superset 1- Legs/Shoulders] 4 sets, 6-8 reps
- [Superset 2- Legs/Traps] 4 sets, 8-12 reps
- Barbell Lunges
- Shrugs (you can also Dumbbell shrugs here)
- [Superset 3- Shoulders/Traps] 4 sets, 8-12 reps
- [Superset 4- Abs] 3 sets, 8-12 reps
- Weighted Sit-Ups (put plate behind your head)
- 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)
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.
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.
SwoleFIT 
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
Dude niiice- tag team swole family workouts
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
solid. yeah the abs are already pretty solidly worked with the first two supersets. that last one just gets ’em poppin