Do you want to get big? Tryna get swole? Interested in becoming a beefcake? Look no further than this brand spankin’ new SHOULDALEGZTRAPZABZ workout to get the people goin’.
Today’s motivation is actually some very practical, useful advice from Kelly Starett. Apply these movement principles to your deadlift to optimize performance/ most efficiently create torque with your body.
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.
The GODSWOD today is named for the most iconic god of them all: Zeus. Towering from his throne atop Mount Olympus, he hurls thunderbolts down to earth whenever people piss him off or he’s bored. This is an amazing feat of strength as these lightning bolts weigh approximately 450 lbs each.
Post weights and times to comments.
Hulk Hogan once engaged Zeus in battle; here is the salvaged footage:
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. Hehe. Hehe.
I like to do intervals on the treadmill or stationary bike.
As for the 2nd part of the recovery, you read correctly. Yes, I said yoga. According to this article, by the website One Result, yoga’s benefits include “faster recovery, greater flexibility, and increased strength.” YEAH SCIENCE! YEAH BITCH! In addition, it provides a great mental catharsis and leaves you feeling extremely refreshed and ready to take on the day.
I usually do the 20 minute routine on the “Simply Yoga” app for iPhone. Seriously.
This (NSFW). Who said dubstep and yoga don’t go together?
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
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.
Today’s motivation is brought to you by Garrett, a 23 year old who doesn’t let down syndrome get in the way of pursuing his passion: MMA. I’m being serious, this is actually really inspirational. (That’s not Garrett in the still shot below if you were wondering…)