Recovery- She will be mine, oh yes. She will be mine.
Motivation- Get confident. Get hairy. Get women.
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athletics, bodybuilding, crossfit, foam roll, funny, humor, joke, laugh, meditation, metcon, muscles, recovery, training, wod, workout, Yoga
Warmup– Warm it up
Back Squat: 10 sets of 2 @~85-90% 1RM– Add 10-20 lbs to weight used last week
Second week of 4-week squat strength cycle, use the same weight for all working sets. Rest should be 60-90 seconds between sets.
5 rounds: 8 deadlift (135#), 8 hang power clean (135#), 8 push press (135#), 10
TTB Prescribed rest (b/t rounds): 60-90 seconds
Motivation- Dmitry Klokov from Russia does thrusters with 341 lbs like it’s nothing.
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Close grip bench press
2-3 warmup sets @ 50-60% 1RM
Working sets: 5-5-3-3-1-1; work up in weight successively each set
5 sets of 5 If you don’t have a weighted belt, just hold a dumbbell between your feet.
Conditioning- GODSWOD- “Broseidon”
*Wall jump = pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot
Today’s conditioning GODSWOD is named after the king of the brocean himself, Broseidon. With a mighty trident in hand, Broseidon ruled over the vast oceans with a swole, iron fist, ensuring that all mermaids were always satisfied. He also frequently caused underwater earthquakes after eating bulking meals.
For those of you who never attended gym
cotillion, here’s some tips on proper gym etiquette from Tatro, himself:
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abs, athletics, bodybuilding, brocean, broseidon, circuit training, conditioning, crossfit, fitness, funny, greek gods, humor, mythology, poseidon, powerlifting, six pack, wellness
20 minutes of moderate cardio (optional) 15-20 minutes of
foam rolling 20-40 minutes of
You guessed it folks– more foam rolling followed by yoga. These are such great recovery tools that I don’t see a need to vary up the routine that often. As we say here at SwolefiT: “
My go-to Yoga routine is the “Simply Yoga” app, level II, 20 minutes. It’s not too long, covers some basic stretches and poses, and still leaves you feeling pretty refreshed.
True strength is a balance of both ferocious intensity and the zen within. We will only find the blue steel with this balancing act of yin and yang.