Recovery
Tag Archives: crossfit
4.19.13 SWOD
Strength
- Flat Bench
- 3 warmup sets, 5 reps each @ 50% 1RM
- 5 working sets, 5 reps each @ 80% 1RM or 5 more lbs than last week
- Weighted Chin-ups– 5 sets of 5, heavy weight, but don’t go to absolute failure
- For both of these exercises, rest 3-4 minutes between working sets for full recovery.
Conditioning
- 5 rounds- 10 bent over two-dumbbell rows, 10 plyo pushups, 10 alternating dumbbell hammer curls, 25 wall jumps
- Prescribed rest: 30-60 seconds
Post weights and times to comments.
Motivation
- I’ve been working on prototypes of the first #SwoleFIT official tank; here’s a look at the current design:
4.18.13 SWOD
Dynamic
- Box Squats– 8 sets of 3 explosive reps @ 50-60% 1RM
- Rest 1 minute between sets
Volume
- [Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
- [Superset 2- Legs/Traps] 3 sets, 12-15 reps
- [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
- [Superset 4- Abs] 3 sets, 8-12 reps
- Weighted Sit-Ups (put plate behind your head)
- TTB or Lying Leg Raise
- Barbell Ab Rollers
The second volume workout of this week will hit the shoulders, traps, and abs pretty hard. Again, choose weights heavy enough to stress the muscles but focus on maintaining form. Rest periods between supersets should be 60-90 seconds for max hypertrophy.
4.17.13 ARWOD
For those new readers of the blog, ARWOD = Active Recovery Workout Of the Day
Recovery
- 20-30 minutes of cardio (optional)
- 15-20 minutes of foam rolling
- 20-40 minutes of Broga
Motivation
- This is the geyser Old Faithful below after doing some foam rolling.
4.16.13 SWOD
Note: This is tomorrow’s workout– I’m going to start posting workouts a full day ahead so any #SwoleFIT brethren overseas can see them in time.
Warmup
- Standard SwoleFIT warmup
Dynamic
- Flat Bench– 8 sets of 3 @ 50-60% 1RM
- This weight should be extremely easy. 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
- [Superset 1-Chest/Back] 4 sets, 8-12 reps
- [Superset 2- Chest/Back] 4 sets, 12-15 reps
- [Superset 3- Biceps/Triceps] 3 sets, 8-12 reps
- [Superset 4- Biceps/Triceps] 3 sets, 12-15 reps
Rest between supersets should be 60-90 seconds, no more. This is optimal for max hypertrophy. Also, choose weights that are moderately difficult, but do NOT go to absolute failure. Focus on getting quality reps here and stimulating that muscle growth.
I’ve changed up the SwoleFIT template slightly to incorporate two days of volume work to complement the two days of conditioning work. These kinds of workouts will make your body blossom into the beautiful muscle garden it was meant to be.
Motivation
- Rookie mistakes in the gym from Dom Mazetti:
4.15.13 SWOD
Warmup
- Standard SwoleFIT Warmup
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)
- Here’s how I “work up” to my 3 rep max (on a good day):
- 3×3 @ 135 lbs (warmup sets)
- 1×3 @ 165 lbs
- 1×3 @ 185 lbs
- 1×3 @ 205 lbs
- 1×3 @ 225 lbs
- Take 3-4 minutes rest b/t sets to allow for full recovery
- Here’s how I “work up” to my 3 rep max (on a good day):
Conditioning- “Prometheus”
- 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 20 DU (Double Unders)
- Prescribed Rest (b/t rounds): 60-90 seconds
Use a weight appropriate to your strength level for the thrusters and SDHP’s. Sub jumping jacks for the DU’s if you don’t have a jump rope. As much as possible, rest only during the prescribed rest interval.
Post times of “Prometheus” to comments.
Motivation
- Any time you think are strong or big, think again. You’re human, therefore you’re not a titan, therefore you aren’t. That’s Prometheus below.
4.14.13 MWOD
For those new readers of the blog, MWOD = Mental Workout Of the Day
Rest Day (Physical)
If your muscles are a flower, then this rest day is the equivalent of a light rainfall. It nourishes and provides valuable fuel for regeneration.
Mental Work
One of my brothers in swole showed me this site yesterday; it really helps bridge the gap of understanding between nutritional science and practical application.
>>> http://examine.com/ <<<
4.12.13 SWOD
Strength
- Flat Bench Press
- 3 warmup sets, 5 reps each @ 50% 1RM
- 3 working sets, 5 reps each @ 80% 1RM (rest 3-4 minutes between working sets)
- Bent over Barbell Row– 5 sets of 5, choose a relatively heavy weight but don’t go to failure. Rest 3-4 minutes between sets.
Conditioning
- 5 rounds- 5 strict pull-ups, 12 decline push-ups, 10 incline dumbbell hammer curls, 30 DU
- Prescribed Rest (b/t rounds): 30-60 seconds
Sub jumping jacks for DU if you don’t gots a jumpy rope. Seriously though, just buy a jump rope.
Post times of conditioning workout to comments.
This is pretty much the ideal Friday workout.
4.11.13 SWOD
Dynamic
- 5 sets of 1 max effort vertical jump (just close your eyes and channel this song)
- 5 sets of 3 snatch grip deadlifts, 40% 1RM (of normal deadlift), explosive reps
- Superset the max effort vertical jumps with the snatch grip deadlifts, taking 1-2 minutes between supersets
Conditioning
- 5 rounds- 8 power clean (135#), 20 Leg lifts, 5-4-3-2-1 wall climbs (5 on the first round, 4 on the second, etc…), 12 box jumps
- Prescribed rest (b/t rounds): 60-90 seconds
Choose a moderately heavy weight for power clean that still allows you to maintain form throughout.
Post times of conditioning workout to comments.
4.10.13 ARWOD
Recovery
- 20 minutes of moderate cardio (optional)
- 15-20 minutes of foam rolling
- 20-40 minutes of yoga
SwoleFIT 