ALRIGHT SWOLDIERS,

LISTEN UP! LIEUTENANT BRAWNSON HERE DISHING OUT THIS WEEK’S NEW SWOLE PRESCRIPTION SO PUT DOWN YOUR GODDAMN SMARTPHONE AND TRAIN YOUR EYES ON MY GLORIOUS PECS.

This week, we’re going to keep increasing the weight on our 5×5 strength cycle as well as return to Week 1’s metcons to see if we can put up a better performance than last time. So let’s get to it, boys.

Week 3 (of 4 week cycle):

Warmup for all days: Joe DeFranco’s Limber 11. Get yo body all supple and ready like, boy.

Emphasis on strength days should be on pushing heavy ass weight with ample rest. Please use proper form, bros (see Youtube for a wealth of video resources on this subject).

Emphasis on hypertrophy days should be on moving the muscle through it’s full range of motion, using a weight that’s relatively “easy,” focusing very much on proper form, and feeling DAT PUMP while doing so.

***

Monday (Legs/Shoulders/Traps/Abs):

   Strength (3-5 minutes rest b/t sets):

• Front Squat (Week 3 of 4 week cycle): 5×5, add 10 lbs to the weight used last week
• Strict Press: 5×5, add 5 lbs to weight used last week

   Conditioning:

• Clean and jerk from floor: 8 sets of 3 reps, EMOM (every minute on the minute). Choose a moderately heavy weight, 60-80% of 1RM, add 5-10 lbs to weight used Week 1
• 5 rounds- 20 KBS (kettlebell swing or sub dumbbell swings), rest 30-60 seconds.
• Choose a kettlebell that you can get perfect form and unbroken reps for all rounds. Try to decrease the rest periods you took week 1 by 5-10 seconds for this metcon.
• Ab Finisher: Plank Hold, 3 x 60 seconds

***

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

• Bench Press- 8 sets of 3 reps, EMOM, 50-60% 1RM, add 5 lbs to weight used last week

   Hypertrophy/Endurance:

   (60-90 seconds rest b/t sets, Add 5-10 lbs to all lifts from weight used last week):

• Bench Press- 4 x 8-12 w/ 60-80% 1RM
• Cable Lat Pulldown- 4 x 8-12
• Cable chest fly- 4 x 12-15
• Machine low row- 4 x 12-15
• Superset– Chin-ups, Tricep extensions (any form)- 3 x 8-12

***

Wednesday: Rest/Foam Roll/Yoga/Light-Moderate Cardio

***

Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

• Back Squat- 8 sets of 3, EMOM, 50-60% 1RM, add 10 lbs to weight used week 1. And do it like you mean it.

   Hypertrophy/Endurance:

 (60-90 seconds rest b/t sets, Add 5-10 lbs to all lifts from weight used last week):

• Back Squat- 4×8, 60-80% 1RM
• Power Clean- 5×5, 60-80% 1RM
• Strict Press- 4×8, 60-80% 1RM
• KBS (Kettlebell swings) or Dumbbell Swings– 1 set x 50 reps, unbroken.
• Ab Circuit: 3 rounds- 10 Weighted Sit-ups, 10 TTB (Toes to Bar), 10 Ab Wheel Rolls, 15 Dumbbell Side Bends (each side)

***

Friday (Chest/Back/Bis/Tris):

   Strength (3-5 minutes rest b/t sets):

• Bench Press- 5×5, 60-80% 1RM, add 5 lbs to weight used last week
• Dumbbell row- 3×8, add 5 lbs to weight used last week

   Conditioning:

• 5 rounds- 8 pull-ups, 10 burpees
• Try to put up a better performance this week. And don’t let the swole get to your head just yet. Once your neck completely disappears amidst your monstrous trapezius muscles, then you’ll now you’ve made it.

***

Saturday/Sunday: Rest/Foam Roll/Yoga/Light- Moderate Cardio

***

Weekly Motivation:

• Want to see a real Navy SEAL workout? Bin Laden never stood a chance.