Tag Archives: america

Jul 7 2013

7.8.13 SWOD + New SwoleFIT Strength Cycle Template

Attention everyone. I have an urgent, breaking news story. Starting this week will be a slightly modified SwoleFIT template so prepare yourself for MAX GAINZ. Emphasis will be placed on more consistent strength cycles for squat and bench press. Read about the dirty deets here.

Warmup– Uno, dos, tres, cuatro, cinco, cinco, seis

Strength

  • Back Squat: 8 sets of 3 @~80% 1RM
  • First week of 4-week squat strength cycle, use the same weight for all working sets.
  • Rest should be 60-90 seconds between sets. Choose a weight that you know you can hit (with a little pushing) for all sets.

Conditioning

  • 5 rounds: 10 hang power snatch* (95#), 20 sit-ups, 10 push press (95#), 20 reverse lunges (10 each leg- quick/explosive reps, alternate legs, use bodyweight)
  • *Sub hang power cleans for hang power snatches if you aren’t comfortable w/ form.
  • Prescribed rest (b/t rounds): 60-90 seconds

Motivation- Inspirational speech + yoked bros throwing up ridiculous weight = Motivation for today:

Jul 4 2013

7.5.13 SWOD

Warmup– Let this be your warmup, young grasshopper

Strength–

  • Bench Press: work up to a 1RM
  • Weighted Chin-ups: 5-5-3-3-1-1, increase the weight each set and find your “working” 1RM

Conditioning- “Mila” (If you’ve already completed this workout, increase the working weight and try to beat your previous time)

Motivation- Dom. Gym. Curls. Pump. Need I say more? This one’s an oldie but a goodie.

Jul 3 2013

7.4.13 SWOD

Warmup- Keep it secret, keep it swole.

Dynamic- EMOM for 8 minutes (EMOM = Every Minute On the Minute), 3 Explosive Deadlifts@ ~50% 1RM

Volume (Rest periods should be 60-90 seconds b/t supersets)

Last week of this bodybuilding micro-cycle so pack on the weight, get the MEGAPUMPFEELS© and celebrate the birth of this great country.

Motivation- What is freedom? See below:

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