5.30.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 3 Deadlifts @ 50-60% 1RM
    • Make these reps extremely explosive, release the weight completely between every rep.

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

Third week of this movement combination for SHOULDAZ, TRAPZ, LEGZ, AND ABZ. Lower the reps from last week. Also, add 5-10 (heck maybe 15 or 20) lbs to weights used last week. I decided to add an additional set to each of the first three supersets for additional volume (and accompanying growth). Push yoself here– hit all those reps and get a prime pump going.

Motivation

  • This gym is nuts. It’s essentially a training center for ninja assassins.

6 comments on “5.30.13 SWOD

  1. Nice workout man. P.S. That gym totally is like my gym… LOL For whatever reason that did get me kinda pumped for my quads and calves workout tonight though!

  2. EMOM @295
    SS1 @185/50
    SS2 @50/ Shrug Bar @ 245
    SS2 Seat DB Raise @30 / HPC @115

    Again, no time for abs

  3. EMOM @295
    SS1 @185/45
    SS2 @45/ DB Shrugs @ 105-110-110-110
    SS2 Seat DB Raise @15 / HPC @135
    SS3 – Situps with 25 (these are hard!)

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