Tag Archives: conditioning

Jul 14 2013

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.

May 30 2013

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

*Wall jump = pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot

May 12 2013

5.13.13 SWOD

Warmup

Strength

  • Sumo deadlift– work up to a 3 rep rest-pause* max.
  • Rest-Pause = include 10-15 seconds (no more) of rest between each rep to make sure each pull invokes full muscle re-contraction. 
  • Here’s what I’ll do (3 reps each): 135#, 225#, 315#, 365#, 400#, 420#
  • Rest between heavy sets should be at least 3 minutes.

Conditioning- “Zeus”

  • 5 rounds- 5 reps Curtis P Complex (@~50% of your bodyweight), 20 sit-ups
  • Prescribed rest (b/t rounds)- 60-90 seconds

This barbell complex (a series of consecutive movements done with a barbell) was recommended to me by a fellow SwoleFIT brother, and it’s going to be a doozy. Choose a weight where you can maintain perfect form on every rep.

Today’s workout is named for the character from Greek mythology, Zeus. Towering from his throne atop Mount Olympus, he hurls thunderbolts down to earth. This is an amazing feat of strength as these lightning bolts weigh approximately 450 lbs each.

Post weights and times to comments.

Motivation

  • Hulk Hogan once engaged Zeus in battle; here is the salvaged footage:
Mar 31 2013

3.31.13 MWOD

MWOD = Mental Workout Of the Day

Rest Day

Just because it’s a physical rest day, doesn’t mean you can’t work your mind. In fact, I plan on dedicating the blog post every Sunday to a different “MWOD” if you will. (will you?)

What is conditioning?

  • Explains what conditioning is and how to quantify it.

What is the anaerobic power reserve? (seriously guys, what is it)

  • Lays out the difference (from a power output standpoint) between endurance athletes (like Lance “Integrity is my middle name” Armstrong) and explosive athletes (like Adrian “I have the same mutant power as Wolverine” Peterson)