Tag Archives: funny

Jun 10 2013

6.11.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM
    • This weight should be fairly easy. Slowly lowering the bar to your chest, pause briefly at the bottom, and explode with full force/velocity on the way back up.

Volume

Another four weeks, another NEW VOLUME WORKOUT! Use this week to take the weights back down a notch; focus on form and do not go to failure. I’m programming such that every four weeks starts a new “micro-cycle” with these bodybuilding volume workouts.

Motivation

  • Dom shows how to properly carry oneself within the sacred realm of the locker room:
Jun 6 2013

6.7.13 SWOD

Warmup

Strength

Conditioning

Motivation

  • Mazetti preps you to hit the beach in optimal form:
Jun 5 2013

6.6.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 3 Deadlifts @ 50-60% 1RM
    • Make these reps extremely explosive, release the weight completely between every rep.

Volume (Rest periods should be 60-90 seconds b/t supersets)

Alright you ingrates, this is the last week of this particular SHOULDAZLEGZABZTRAPZ volume workout, so DO IT TO IT. Pack on that weight, push yourself, and feel that muscle growth. This is our time; you were born for this, so go out there and take it!

Motivation

  • This speech was good enough to pump the motley college crew of Americans up to upset the world champion Russians in their hockey Olympic showdown in 1980. It should more than suffice to pump you bros up to take down some iron.
May 30 2013

5.31.13 SWOD

Warmup

Strength

  • Close grip bench press
    • 2-3 warmup sets @ 50-60% 1RM
    • Working sets: 5-5-3-3-1-1; work up in weight successively each set
  • Weighted Pullups
    • 5 sets of 5
    • If you don’t have a weighted belt, just hold a dumbbell between your feet.

Conditioning

*Wall jump = pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot

May 27 2013

5.28.13 SWOD

Warmup

Dynamic

  • EMOM (Every Minute On the Minute) 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.
    • Bump the weight up 5 lbs from last week’s dynamic weight.

Volume (Rest periods should be 60-90 seconds b/t supersets)

This is the third week of this combination of movements for the volume workout. Increase all weights 5-10 lbs and lower the reps as outlined above. If you still have some extra gas in the tank on your last set, continue repping out the weight until you are at near failure.

Motivation

  • Australian rules football is a pretty crazy sport— clearly these guys have phenomenal strength and endurance. Check out the highlights clip below:
May 26 2013

5.27.13 SWOD

Warmup

Strength

  • Work up to 3 rep max in hang clean
    • Here’s how I “work up” to my 3 rep max (on a good day):
      • 3×3 @ 135 lbs (warmup sets)
      • 1×3 @ 165 lbs
      • 1×3 @ 185 lbs
      • 1×3 @ 205 lbs
      • 1×3 @ 225 lbs
    • Take at least 3 minutes rest b/t heavy sets

Conditioning

Motivation

  • Check out this video of one of powerlifting’s greats: Ed Coan. Note his fluidity and near perfect biomechanics completing these super heavy lifts. Also note, the inspiring 80’s montage music. Beast mode.
May 23 2013

5.24.13 SWOD

Warmup

Strength

  • Bench Press
    • 2-3 warmup sets of 3 @ 50-60% 1RM
    • Working sets:  5-5-3-2-1, work up in each weight successively each set
  • Pendlay Rows
    • 3-3-3-3-3 (aka 5 sets of 3- go heavy)
  • Standing Barbell Curls
    • 3-3-3-3-3 (go heavy on this one too, make sure to maintain form and keep a static back)

Conditioning

  • “10 down- Pullups, Burpees”
    • 10 Pullups, 10 burpees, 9 pullups, 9 burpees, 8 pullups, 8 burpees, etc. …. 1 pullup, 1 burpee
  • Prescribed rest (b/t sets): 30-60 seconds

Push yourself through this conditioning workout; it may sound easy but trust me it’s pretty challenging. This Friday’s workout will push you to the limit, get you in gear to take on the weekend. Use bands/assistance on the pullups as needed to maintain form and prevent flailing.

Motivation

  • If you need a spot for your workout, look no further for advice than good ol Dom.
May 22 2013

5.23.13 SWOD

Warmup

Dynamic

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

Volume (Rest periods should be 60-90 seconds b/t supersets)

Same volume workout as last week, yo. Increase all weights 5-10 lbs. Maintain perfect form, feel that pump, get awesomed out. If you are feeling extra confident, practice your bodybuilding poses. These are great to whip out while in the classroom, at a meeting, or if you just need to brighten someone else’s day in general.

May 20 2013

5.21.13 SWOD

Warmup

Dynamic

  • EMOM (Every Minute On the Minute) 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.
    • Bump the weight up 5 lbs from last week’s dynamic weight.

Volume (Rest periods should be 60-90 seconds b/t supersets)


Same workout as last week– bump all the weights up 5-10 lbs. Remember, for this hypertrophy workout, do not go to absolute failure, keep form perfect, stress the muscles, and feel that sick pump.

May 19 2013

5.20.13 SWOD

Warmup

Strength

  • Thrusters
    • 2 warmup sets @ ~50% 1RM
    • Workings sets: 5-5-3-3-2-1 (work up in weight each set)

Conditioning

Work up to heavy weight during the strength portion on the thrusters. If you are new to the movement, focus on technique and work up to a weight you feel comfortable using.

The conditioning workout should help you sweat out that hangover from the three day bender you decided to go on for no apparent reason. Choose weights appropriate to your strength level.

Motivation

  • Watch this riveting short documentary about a man, from extremely humble beginnings, whose life’s course was altered by his physical training.