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
- [Superset 1- Chest/Back] 4 sets, 6-8 reps
- Incline Bench Press
- Chin-ups (use assistance if needed to maintain form)
- [Superset 2- Chest/Back] 4 sets, 8-12 reps
- [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
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.
SwoleFIT 
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.
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.
Nice still sounds like a good workout. You tried the ol voodoo floss yet?
I’d like to try the Voodoo Floss. Rogue fitness has been sold out for a while though.
From what I hear you can take a bicycle tire tube and cut it in half down the middle- I’m about to try it myself