Recovery
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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
- 5 rounds- 5 strict pull-ups, 10 HR (Hand Release) Push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21′s), 20 DU (Double Unders)
- Prescribed Rest (b/t rounds): 30-60 seconds
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.
4.25.13 SWOD
Warmup
- Standard SwoleFIT Warmup
- Focus especially on hip mobility
Dynamic
- EMOM for 7 minutes (EMOM = Every Minute On the Minute)
- 1 Max Effort Vertical Jump (Some good advice: “Fly high, no lie, you know this…hips and thighs, oh my, stay focused.”)
- 3 rack pulls w/ 80-90% Deadlift 1RM
Volume (Increase weights 5-10 lbs from last week)
- [Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
- [Superset 2- Legs/Traps] 3 sets, 12-15 reps
- [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
- [Superset 4- Abs] 3 sets, 8-12 reps
- Weighted Sit-Ups (put plate behind your head)
- TTB or Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends (20 each side)
Same workout as last week, just added an isolated oblique exercise to the ab circuit. Rest periods between supersets should be 60-90 seconds for max hypertrophy.
4.21.13 MWOD
Rest Day (Physical)
Since the inception of time, Sunday has been the universal day of rest.
4.14.13 MWOD
For those new readers of the blog, MWOD = Mental Workout Of the Day
Rest Day (Physical)
If your muscles are a flower, then this rest day is the equivalent of a light rainfall. It nourishes and provides valuable fuel for regeneration.
Mental Work
One of my brothers in swole showed me this site yesterday; it really helps bridge the gap of understanding between nutritional science and practical application.
>>> http://examine.com/ <<<
4.13.13 ARWOD
Recovery
- 20 minutes of cardio (optional)
- 15-20 minutes of foam rolling
- 20-40 minutes of Yoga
Utilize this active recovery day to go try something new. Hiking, mowing the lawn, and jogging in place while holding a full flex at street corners are all great ways to get that heart rate going (and brighten up other people’s days.)
Then hit the ol dependable foam roller to work out that soreness. Relish the deep burn as it passes over your engorged muscles.
Motivation
- I got this fortune the other day; I think it means something important, just not sure what.
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
- 5 rounds- 5 strict pull-ups, 12 decline push-ups, 10 incline dumbbell hammer curls, 30 DU
- Prescribed Rest (b/t rounds): 30-60 seconds
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.
3.28.13 SWOD
Dynamic
- 5 sets of 1 max effort vertical jump
- 5 sets of 3 rack pulls, 60-70% of 1RM
- Superset the max effort vertical jumps with the rack pulls, taking a couple minutes between each exercise.
Conditioning
- 5 rounds- Hang clean (135#) x 8, 10 TTB (Toes to Bar), 8 Dumbbell Push Press (45#), 15 bodyweight squats
- Prescribed rest: 60-90 seconds (feel it out, give yourself ample recovery time)
Sub lower weights for the lifts as necessary. Sub hanging knee raises for TTB if necessary. Get swole. That is all.
Post times of conditioning workout to comments.
SwoleFIT 