Swole Phase 3, Week 2 of Glory.

Brohemoths,

As the wise wizard bro Gandalf once said:

GANDALF

With that in mind, here’s this week’s workout:

Week 2 (of 4 week cycle):

Warmup for all daysOfficial SwoleFIT Warmup

Emphasis on strength days should be on pushing heavy 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):

  • Back Squat: 3×5 (add 10 lbs from last week)
  • Deadlift: 3×5 (add 10 lbs from last week)

   Conditioning:

  • “10 down”- Power Snatch, TTB (Toes to Bar)
  • Power Snatch can be a difficult movement if you’ve never done it before; watch the video in the link and if this is new, USE LIGHT WEIGHT (i.e. 45-65 lbs)
  • Sub Clean & Jerk if you are uncomfortable with the snatch (that just doesn’t sound right. but seriously sub the movement for an easier one instead of injuring yourself).
  • Rest minimally, rep scheme is as follows: 10 Power Snatch, 10 TTB, 9 Power Snatch, 9 TTB,…. 1 Power Snatch, 1 TTB

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

  • Plyometric Push-ups, 8 sets of 3 EMOM (Every Minute on the Minute), lower yourself slowly and explode as much as possible once your chest touches the ground.

   Hypertrophy/Endurance (60-90 seconds rest b/t sets):

  • Barbell Bench Press- 4 x 8-12, add 5-10 lbs from last week
  • Lat Pulldowns- 4 x 8-12, add 5-10 lbs from last week
  • Dips (assisted or weighted if necessary)- 4 x 12-15, use proper technique
  • Lying T-Bar Row- 4 x 12-15; add 5-10 lbs from last week
  • Superset– Standing Alternating Dumbbell Curl, Machine Tricep Extension- 3 x 12-15

***

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

***

Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

  • Box Jumps- 8 sets of 3, EMOM, focus on EXPLODING and exerting max effort for every rep

   Hypertrophy/Endurance (1-2 minutes rest b/t sets):

  • Barbell Reverse Lunges- 4 x 8-12, 60-80% 1RM, add 10 lbs to weight used last week
  • Glute Ham-Raises: 3 x 8-12, If you don’t have a glute ham raise machine, try one of these alternatives. This is a great exercise for strengthening the posterior chain
  • Power Hang Clean: 3×8, add 5 lbs to weight used last week
  • Standing Dumbbell Military Press– 4 x 8-12, add 5-10 lbs to weight used last week
  • Seated Rear Delt Raises: 3 x 12-15, increase this weight if it feels too easy
  • Ab Circuit- 3 rounds: 10 weighted Decline Sit-Ups, 10 TTB (Toes to Bar), 10 Ab Rollers, 15 Dumbbell Side Bends (each side)

Friday (Chest/Back/Bis/Tris):

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

  • Weighted Dips- 5×5, Use a belt or hold a dumbbell between your feet– add 10 lbs to weight used last week
  • Pendlay Rows– 3×5, add 5-10 lbs to weight used last week

   Conditioning:

  • 5 rounds- 8 pull-ups (kipping allowed), 8 decline pushups (feet resting on ball or bench), 8 ball pikes, 20 DU (Double Unders)
  • Rest 30-60 seconds between rounds; sub 30 jumping jacks for DU if you don’t have a jump rope

***

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

***

Weekly Motivation:

  • I have no words for this. Absolutely beautiful.

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