Warmup
Strength
- Thrusters
- 2 warmup sets @ ~50% 1RM
- Workings sets: 5-5-3-3-2-1 (work up in weight each set)
Conditioning
- 5 rounds- 8 deadlifts, 20 crunches, 10 kettlebell/dumbbell swings, 15 bodyweight squats
- Prescribed rest (b/t sets): 60-90 seconds
Work up to heavy weight during the strength portion on the thrusters. If you are new to the movement, focus on technique and work up to a weight you feel comfortable using.
The conditioning workout should help you sweat out that hangover from the three day bender you decided to go on for no apparent reason. Choose weights appropriate to your strength level.
Motivation
- Watch this riveting short documentary about a man, from extremely humble beginnings, whose life’s course was altered by his physical training.
SwoleFIT 
Strength
Thrusters
2 warmup sets @ 115
Workings sets: 5-5-3-3-2-1 @115/125/135/155/175/185
Conditioning
5 rounds-
8 deadlifts @225
20 crunches,
10 kettlebell swings @2pood
15 bodyweight squats
Prescribed rest (b/t sets): 60-90 seconds
18:07
Nice conditioning. It kicked my ass.
Awesome man, hope the toe is gettin better
The swole toe was just slightly fractured. The swelling and the color has almost all gone away. I’m not going to skip out on training over it though, so I work through the pain.
I modded my week due to an internal battle with food poisoning on Monday and Tuesday. So I did this Wednesday.
Thrusters
2 warmup sets @ 135
Workings sets: 5-5-3-3-2-1 @135/155/175/195/215×1+1 failed rep/215
Conditioning
5 rounds-
8 deadlifts @225
20 crunches,
10 kettlebell swings @2pood
15 bodyweight squats
Prescribed rest (b/t sets): 60 seconds
12:50