7.15.13 SWOD

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.

5.31.13 SWOD



  • 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
  • Weighted Pullups
    • 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:

4.10.13 ARWOD


  • 20 minutes of moderate cardio (optional)
  • 15-20 minutes of foam rolling
  • 20-40 minutes of yoga

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: “NaMASSte.”

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.