Recovery- She will be mine, oh yes. She will be mine.
Motivation- Get confident. Get hairy. Get women.
Tag Archives: athletics
7.15.13 SWOD
Warmup– Warm it up
Strength
- 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.
Conditioning
- 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
Warmup
Strength
- 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”
- 10 rounds- 5 renegade rows, 10 wall jumps*, 5 burpee-chin-ups
- Recommended rest (b/t rounds): 30-60 seconds
*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.
Motivation
- For those of you who never attended gym cotillion, here’s some tips on proper gym etiquette from Tatro, himself:
4.10.13 ARWOD
Recovery
- 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.
Motivation
- 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.
SwoleFIT 