Tag Archives: fitness

May 5 2013

5.6.13 SWOD

Warmup

Strength

  • Clean and Jerk
    • 3 sets of 3 @ 50% 1RM (warmup sets)
    • 5 sets of 3 @ ~70% 1RM
  • If this movement is new to you, use a very low weight and focus on technique. Power in this movement is derived primarily from hip explosion, so make sure you thrust with your pelvis (seriously) as the bar comes up and you come to the catch portion.

Conditioning

Monday’s workouts are always some of the toughest: this one should get you in gear to dominate the week. Seriously, what in life can bring you down after you beast through a workout, push yourself to your limits, and get those muscles as swole as a schoolbus? Nothing, that’s what.

Motivation

  • Here’s a pretty awesome highlight reel of some Olympic athletes competing. It’s pretty amazing to see how much weight these athletes can move despite their low bodyweight. Technique and explosiveness is what enables these athletes to do this; they are moving that bar with a good amount of velocity
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.

May 1 2013

5.2.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (Every minute on the minute)- 3 power snatch @ 50-60% 1RM
    • Today is a good day to work on snatch technique if you are new to the movement. Stick to a very light weight (I’m talking just the bar), and take a video of yourself to verify form.
    • Keep in mind, snatch is an EXTREMELY DIFFICULT, extremely complex movement, probably the hardest weightlifting movement to master. Olympic weightlifters spend their entire lives trying to perfect this movement

Volume- (rest 60-90 seconds b/t sets)

Today’s workout is the same as last week’s, just lowered the reps. Increase weights by at least 5-10 lbs from last week. You should be getting stronger and bigger already if you’ve been keeping up with the workouts and eating well.

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 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.