Warmup
Strength
- Floor Press
- 3 warmup sets @ 50-60% 1RM (flat bench
- 5 working sets of 5 @ 70-80% 1RM (flat bench)
- Rest at least 3 minutes between working sets
- Weighted Pullups
- 5 sets of 5, choose a fairly heavy weight, but do not go to failure
- If you don’t have a weighted belt, just hold a dumbbell between your feet.
If floor press is a new movement to you, work on form and don’t go up too high in weight. Take the barbell down until your elbows initiate contact with the ground. Due to the reduced range of motion, floor press is a much easier exercise on your shoulder joint than flat bench. If you ever find yourself w/ shoulder pain or more limited range of motion, try switching up to this.
Conditioning
- 5 rounds- 10 bent over two-dumbbell rows, 10 plyo pushups, 10 alternating dumbbell hammer curls, 20 DU (Double Unders)
- Prescribed rest (b/t rounds): 30-60 seconds
Conditioning workout should get you that quintessential pump to get your Friday GOIN’. Push yourself and get your heart rate going. More importantly, choose weights and take enough rest between circuits such that you aren’t failing mid-set on any of these exercises.
Motivation
- Calves too small? Take a nice prescription sized dose of some Dom Mazetti
SwoleFIT 
Strength
Floor Press
3 warmup sets @ 135
5 working sets of 5 @ 205
Weighted Pullups
5 sets of 5
2 sets @45
3 sets @35
Conditioning BROADSWOD- “Aniston”
5 rounds-
10 bent over two-dumbbell rows, used BB @135
10 plyo pushups,
10 alternating dumbbell hammer curls, @32.5
20 DU (No Double Unders. My swole toe wouldn’t allow it)
Not much rest 8:48
this is true commitment. yeah man sub/mod whatever you need
Strength
Floor Press
3 warmup sets @ 155
5 working sets @ 225-240-240-240-240
Weighted Pullups
5 sets of 5
5 sets @45
Conditioning BROADSWOD- “Aniston”
5 rounds-
10 bent over two-dumbbell rows, used BB @135
10 plyo pushups,
10 alternating dumbbell hammer curls, @25
20 DU
12:08 w/ 30 seconds rest betwwen rounds.
Fun was had!
Day 23 (Yesterday)Crossfit: 5:30 a.m: The WOD was Helen. I did Helen for the first time 3 weeks ago (Day 2 Paleo) and my time was 12:14. My time yesterday (Day 22 Paleo) was 11:35. (I used the 1 pood Kettlebell and blue & red bands to asssit pull-ups both times.) The benefits of Paleo definitely outweigh not being able to put Vanilla Caramel creamer in my coffee every morning. Breakfast:2 Pumpkin Muffins w/Coconut Butter3 Strips Turkey BaconPearSnack:2 oz. AlmondsLunch:6 oz. Chicken Breast w/SaladPlantain Chips w/Avocado DipSnack:GrapesPumpkin MuffinDinner:Spaghetti Squash6 oz. SalmonSaladBoiled Carrots
compelling