5.16.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (EMOM = Every Minute On the Minute)

Volume (Rest periods should be 60-90 seconds b/t supersets)

This week marks the start of a new series of movements for the shoulders/traps/legs/abs volume workout. Just like Tuesday’s workout, choose lighter weights for this week. Focus on stressing the muscle and maintaining perfect form! We’ll continue to work up in weight over the coming three weeks; no need to get ahead of yourself.

Motivation

  • SwoleFIT brother, Glenn from Kansas City sent me this link. It is perhaps one of the greatest, most underappreciated feats of strength of all time. 
  • Today we salute you, Mr. Steve Schmidt. Sure no one knows what in God’s good name this lift is, nor what purpose it serves. But you still nailed your attempt, just like you did the hordes of fangirls that I’m assuming started pursuing you after this accomplishment.

12 comments on “5.16.13 SWOD

  1. Dynamic
    EMOM for 7 minutes (EMOM = Every Minute On the Minute) jumped as high as any swole mother fucker could.

    Volume (Rest periods should be 60-90 seconds b/t supersets)
    [Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
    Front Squat@135
    Standing Arnold Press @42.5

    [Superset 2- Legs/Traps] 3 sets, 12-15 reps
    Dumbbell Split Squat@42.5 (foot slipped off the bench and now the most swole thing on me is my broken toe. I’ll be subbing these next week)
    Barbell Shrugs @225

    [Superset 3- Shoulders/Traps]
    DB Seated Lateral Raises@22.5
    HPC @135

    [Superset 4- Abs] only had time for two

      • Yeah man me too. I was going to start postponing the drinking to Saturday and incorporating some sprint training on Saturday mornings. I live up the street from the beach and I’d like to show some swole results for this season.

  2. [Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
    Front Squat
    Seated Arnold Press

    185

    35

    [Superset 2- Legs/Traps] 3 sets, 12-15 reps
    Dumbbell Split Squat
    Dumbbell Shrugs

    35

    70-75-85

    [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
    Cable Seated Lateral Raises – bentover dbell raises
    Dumbbell Upright Rows

    15
    115

    [Superset 4- Abs] 3 sets, 8-12 reps
    Weighted Sit-Ups (put plate behind your head)
    Lying Leg Raise
    Barbell Ab Rollers (can also be done with ab wheel if you have one)
    Russian Twists

    Used 25 lbs. for weighted situps
    Used Ab Wheel

All swole comments go here

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