8.1.13 SWOD

Last week of this workout as part of the SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week.

Warmup– Started from the bottom, now we are lifting the heaviest weights.

Dynamic + Lower Body Power Accessory

  1. EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive Pause Squats @ 50-60% 1RM
    • Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
  2. Barbell Step-ups: 2 sets, 6-8 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 6-8 reps (heavy weight here as well)

Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)

  1. Seated Dumbbell Military Press– 4 sets of 6-8 reps
  2. Standing Dumbbell Upright Row– 4 sets of 6-8 reps
  3. Dumbbell Lateral Raises– 2 sets of 6-8 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 6-8 reps

Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg RaiseBarbell Ab RollersDumbbell Side Bends

Motivation- You serious about taking your education to the next level? Apply to Hyphy University now.

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