5.24.13 SWOD

Warmup

Strength

  • Bench Press
    • 2-3 warmup sets of 3 @ 50-60% 1RM
    • Working sets:  5-5-3-2-1, work up in each weight successively each set
  • Pendlay Rows
    • 3-3-3-3-3 (aka 5 sets of 3- go heavy)
  • Standing Barbell Curls
    • 3-3-3-3-3 (go heavy on this one too, make sure to maintain form and keep a static back)

Conditioning

  • “10 down- Pullups, Burpees
    • 10 Pullups, 10 burpees, 9 pullups, 9 burpees, 8 pullups, 8 burpees, etc. …. 1 pullup, 1 burpee
  • Prescribed rest (b/t sets): 30-60 seconds

Push yourself through this conditioning workout; it may sound easy but trust me it’s pretty challenging. This Friday’s workout will push you to the limit, get you in gear to take on the weekend. Use bands/assistance on the pullups as needed to maintain form and prevent flailing.

Motivation

  • If you need a spot for your workout, look no further for advice than good ol Dom.

2 comments on “5.24.13 SWOD

  1. Strength
    Bench Press
    2-3 warmup sets of 3 @ 135
    Working sets: 5-5-3-2-1
    155/185/205/225/245

    Pendlay Rows
    3-3-3-3-3 @225

    Standing Barbell Curls
    3-3-3-3-3 @95 and 105

    Conditioning: I was shooting for under 10:00
    “10 – 1″
    @10:39

  2. Bench Press
    2-3 warmup sets of 3 @ 155
    Working sets: 5-5-3-2-1
    245/250×4+1 spotted/255/265/275 barely spotted

    Pendlay Rows
    3-3-3-3-3

    205-225-225-225-235

    Standing Barbell Curls
    3-3-3

    95-105-105, 3 sets due to time

    Conditioning: I was shooting for under 10:00
    “10 – 1″
    @14:51

    all pullups dead hangs

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