5.28.13 SWOD

Warmup

Dynamic

  • EMOM (Every Minute On the Minute) Flat Bench– 8 sets of 3 @ 50-60% 1RM
    • This weight should feel fairly light. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.
    • Bump the weight up 5 lbs from last week’s dynamic weight.

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

This is the third week of this combination of movements for the volume workout. Increase all weights 5-10 lbs and lower the reps as outlined above. If you still have some extra gas in the tank on your last set, continue repping out the weight until you are at near failure.

Motivation

  • Australian rules football is a pretty crazy sport— clearly these guys have phenomenal strength and endurance. Check out the highlights clip below:

4 comments on “5.28.13 SWOD

    • Nice- I did dynamic @135
      SS1 @ 185, 8 reps
      SS2 @ 35, 100 + bar
      SS3 @ 85, 70
      SS4 @ 35, 120

      Trying to get back in gear after a weekend of straying from the swole path

      • Good numbers swole brotha. As much as we’d like to, we all can’t follow the swole path 24/7. I also had a long weekend and skipped out on Monday.

  1. Pingback: monday is a chest day | JOM FITNESS

All swole comments go here

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s