Tag Archives: friday

Jul 18 2013

7.19.13 SWOD

Warmup– Feel the swole, feel the rhyme, come on now, it’s bobsled time.

Strength

  • Flat Bench: 10 sets of 2 @~85-90% 1RM
    • Second week of 4-week bench strength cycle, add 10-20 lbs from weight used last week.
    • Rest should be 60-90 seconds between sets.
  • Split Stance Rows (from pins)- 5 x 5

Conditioning

  • 5 rounds- 5 pull-ups,  10 dips, 10 alternating dumbbell curls, 10 burpees
  • Prescribed rest (b/t rounds): 30-60 second
May 16 2013

5.17.13 SWOD

Warmup

Strength

  • Floor Press
    • 3 warmup sets @ 50-60% 1RM (flat bench
    • 5 working sets of 5 @ 70-80% 1RM (flat bench)
    • Rest at least 3 minutes between working sets
  • Weighted Pullups
    • 5 sets of 5, choose a fairly heavy weight, but do not go to failure
    • If you don’t have a weighted belt, just hold a dumbbell between your feet.

If floor press is a new movement to you, work on form and don’t go up too high in weight. Take the barbell down until your elbows initiate contact with the ground. Due to the reduced range of motion, floor press is a much easier exercise on your shoulder joint than flat bench. If you ever find yourself w/ shoulder pain or more limited range of motion, try switching up to this.

Conditioning

Conditioning workout should get you that quintessential pump to get your Friday GOIN’. Push yourself and get your heart rate going. More importantly, choose weights and take enough rest between circuits such that you aren’t failing mid-set on any of these exercises.

Motivation

  • Calves too small? Take a nice prescription sized dose of some Dom Mazetti
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 12 2013

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

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.