5.20.13 SWOD

Warmup

Strength

  • Thrusters
    • 2 warmup sets @ ~50% 1RM
    • Workings sets: 5-5-3-3-2-1 (work up in weight each set)

Conditioning

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.

4 comments on “5.20.13 SWOD

  1. 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.

  2. 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

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