Tag Archives: awesome

May 2 2013

5.3.13 SWOD

Warmup

Strength

  • Incline Bench
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 5 working sets, 5 reps each @ ~70% Flat Bench 1RM
  • Weighted Chin-Ups: 5 sets of 3, heavy weight, but don’t go to absolute failure
    • If you don’t have a belt for weighted movements, you can just grab a dumbbell between your feet.
  • For both of these exercises, rest around 3 minutes between working sets.

Conditioning

Choose weights on the strength portion where YOU KNOW you can hit every rep, every set. Modify conditioning weights as appropriate to your strength level.

Post times and weights to comments.

Apr 22 2013

4.23.13 SWOD

Warmup

Dynamic

  • Flat Bench– 8 sets of 3 @ 50-60% 1RM
    • This weight should feel fairly light. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.
    • Rest 45 seconds between sets

Volume (add 5-10 lbs to weights used from workout last week)

So the only modification from the workout last week was increasing the number of sets on the last two supersets. I’m going to plan on changing volume workouts up ever three weeks. Some consistency is beneficial, just make sure to increase the weights by 5-10 lbs on each movement.

Again, rest 60-90 seconds between supersets and choose moderately heavy weights while still maintaining perfect form.

Motivation

  • Comin’ atcha again with another classic from BroScienceLife, indubitably the best Youtube channel besides “Life According to Jimmy.”
Mar 28 2013

3.28.13 SWOD

Dynamic

  • 5 sets of 1 max effort vertical jump
  • 5 sets of 3 rack pulls, 60-70% of 1RM
  • Superset the max effort vertical jumps with the rack pulls, taking a couple minutes between each exercise.

Conditioning

  • 5 rounds- Hang clean (135#) x 8, 10 TTB (Toes to Bar), 8 Dumbbell Push Press (45#), 15 bodyweight squats
  • Prescribed rest: 60-90 seconds (feel it out, give yourself ample recovery time)

Sub lower weights for the lifts as necessary. Sub hanging knee raises for TTB if necessary. Get swole. That is all.

Post times of conditioning workout to comments.

Mar 27 2013

3.27.13 ARWOD

Active Recovery (ARWOD = Active Recovery Workout Of the Day)

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 20-40 minutes of yoga

Active recovery days are fairly flexible. Pretty much anything that elevates your heart rate for 20-30 minutes will do.

I like to do intervals on the treadmill or stationary bike.

Mar 26 2013

3.26.13 SWOD

Dynamic

  • Flat bench- 8 sets of 3 EXPLOSIVE reps (50% of 1 rep max, 45 seconds b/t sets)
  • For proper bench technique, watch this video.

Conditioning

Post times of conditioning workout to comments.

Mar 25 2013

3.25.13 SWOD

Strength

  • Work up to 3 rep max in power clean (sub hang clean if you don’t have bumper plates/ don’t feel comfortable doing power clean in your gym)
  • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning

  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 30 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60 seconds

Adjust thruster/SDHP weight as necessary for strength level. If unable to do double unders, sub 60 single unders (basically normal jump rope). If you don’t have a jump rope, do 30 jumping jacks. As much as possible, try to rest only during prescribed rest intervals.

Post times of conditioning workout to comments.