7.11.13 SWOD

This workout is part of the new SwoleFIT Strength Cycle Template.

WarmupHey now, you can be an all star.

Dynamic + Lower Body Power Accessory

  1. EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive Pause Squats @ 50-60% 1RM
    • Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
  2. Barbell Step-ups: 2 sets, 8-10 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 8-12 reps (heavy weight here as well)

Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)

  1. Seated Dumbbell Military Press– 4 sets of 8-10 reps
  2. Barbell Shrugs– 4 sets of 8-10 reps
  3. Dumbbell Lateral Raises– 2 sets of 8-10 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 8-10 reps

Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends

Motivation- Donny Shankle from California Strength is strong like ox. You can be too.