7.2.13 SWOD

Warmup- This is the warmup for champions

Dynamic- EMOM for 8 minutes- Flat Bench- 3 reps @ 50-60% 1RM (add 5 lbs from last week, 6.24)

Volume

Last week of this bodybuilding micro-cycle, DON’T LEAVE ANY GASOLINA EN EL TANQUE!! Next week will be the start of a more structured strength template to accompany the bodybuilding micro-cycle, so prepare yourselves for greatness.

Motivation

  • Channel the pure energy of these bodybuilders throwing up massive iron and downing insane quantities of brown rice, broccoli, and chicken.

5 comments on “7.2.13 SWOD

  1. I’m still missing these workouts. Elbow is still goofy.

    Did this instead today

    Three rounds
    Sprint 50 yards as hard as you can
    kettlebell swings 20 times @24kg
    rest 1:30
    Sprint 50 yards as hard as you can
    Flip the big tire (not sure how heavy) 10 times
    Rest 1:30

    Sprinting will be my addition to my swolefit routine.

  2. I’m still missing these workouts. My damn elbow is still feeling goofy.

    Did this instead today:

    Three rounds
    Sprint 50 yards as hard as you can
    kettlebell swings 20 times @24kg
    rest 1:30
    Sprint 50 yards as hard as you can
    Flip the big tire (not sure how heavy) 10 times
    Rest 1:30

    Sprinting will be my addition to my swolefit routine.

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