Tag Archives: crossfit

Apr 29 2013

4.30.13 SWOD

Warmup

Dynamic

  • Incline 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)

All lifts are the same as last week’s volume workouts; only change is a decrease in the number of reps. Continue to add weight to the exercises. Rest 60-90 seconds between supersets to maximize hypertrophy.

Post weights to comments.

Apr 28 2013

4.29.13 SWOD

Warmup

Strength

  • Deadlift– work up to a 3RM
  • Here’s how I work up to a 3RM: 135 x 3, 225 x 3, 275 x 3, 325 x 3, 375 x 3, 405 x 3, 700* x 3
  • Remember to take at least 3 minutes rest between heavy sets.

Conditioning

Choose weights appropriate to your strength level– you should NOT be going to failure, esp. during the early rounds, with the weight you choose.

Apr 25 2013

4.26.13 SWOD

Warmup

Strength

  • Flat Bench
    • 3 warmup sets, 3 reps each @ 50% 1RM
    • 5 working sets, 3 reps each @ ~85% 1RM (add 5-10 lbs from last week)
  • Pendlay Rows– 5 sets of 5, heavy weight, but don’t go to absolute failure
  • For both of these exercises, rest at least 3 minutes between working sets.

Conditioning

This week we’ll be hitting the bench hard again, this time lowering the rep count to three. Plan on increasing the weight from last week by at least 5 lbs. Substitute jumping jacks for the DU if you don’t have a jump rope.

 

 

Apr 24 2013

4.25.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (EMOM = Every Minute On the Minute)

Volume (Increase weights 5-10 lbs from last week)

Same workout as last week, just added an isolated oblique exercise to the ab circuit. Rest periods between supersets should be 60-90 seconds for max hypertrophy.

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.”
Apr 21 2013

4.22.13 SWOD

Warmup

  • Standard SwoleFIT Warmup
  • Make sure to emphasize hip mobility movements and wrist mobility movements before performing this workout.

Strength

  • Front Squat– Work up to a 3 rep max
    • Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
      • 1×3 @ 135#, 185#, 205#, 225#, 245#, 265#
    • Take 3-4 minutes rest between heavy sets.
  • Strict Press (do it with an olympic barbell like a normal person)- 5 sets of 5 @ ~80% 1RM
    • Choose a fairly heavy weight that you know you can hit all 5 sets of 5 reps on.
    • As much as possible, isolate this movement to your upper body. This is NOT a push press; don’t use your legs.

Conditioning- “Apollo”

  • 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep), 15 bodyweight squats
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose weights appropriate to your strength level. Focus on maintaining form throughout the circuit; do NOT choose a weight that will take you to absolute failure esp. on the deadlifts.