Recovery– Take me down to the paradise city
Motivation– Ever wondered how to avoid back pain/ sit properly while cruising the skies? Kelly Starrett gives you the lowdown:
Tag Archives: health
7.26.13 SWOD
Warmup– Ain’t no feelin like it, homie.
Strength
- Flat Bench: 10 sets of 1 @~90-95% 1RM
- Third week of 4-week bench strength cycle, add 10-20 lbs from weight used last week.
- Rest should be 60-90 seconds between sets.
Conditioning
- 5 rounds- 10 bent over two-dumbbell rows, 10 plyo pushups, 10 alternating dumbbell hammer curls, 20 DU (Double Unders)*
- Prescribed rest: 30-60 seconds
*Sub 30 jumping jacks if you don’t have a jump rope
By this point of the strength cycle, you should be feeling invincible both inside the weight room and outside in the real world. You’re most likely getting comments from strangers on the street asking, “What kind of steroid cycle are you on?” or “How many Olympics have you competed in?” or my personal favorite (not really a question), “Here’s $300 for being so swole, Mister.” The important thing is to keep it all in perspective and maintain a humble demeanor. Flex when necessary, keep your chin up, world peace.
Motivation
- Friday is here, time to celebrate. Just don’t be this guy.
7.24.13 ARWOD
Recovery- It’s all part of the plan.
Motivation- One of my buddies from school made this documentary about the Rice Rugby team– check it out. These guys definitely embody the definition of swole.
7.9.13 SWOD
Warmup- Follow your dreams. But first, do this.
Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM
Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)
- [Superset 1-Chest/Back] 4 sets, 8-10 reps
- [Superset 2- Chest/Back] 4 sets, 8-10 reps
- [Superset 3- Biceps/Triceps] 4 sets, 8-10 reps
- [Lower Back Accessory Work] – Hyperextensions, 3 sets 8-10 reps
Today’s workout marks the start of a new bodybuilding micro-cycle as part of the SwoleFIT strength template. Tempo should be deliberately slowed to increase the amount of time your muscles are under stress. We’ll be using a 3-0-3 tempo: 3 seconds down, 3 seconds up. This slower pace will increase the amount of time your muscles are under tension and should really break down those muscle fibers paving the road for sweet, succulent muscle growth.
Motivation- Check out this video of Drew Brees hitting it hard in the offseason:
Weekend Posts (6.29.13 ARWOD + 6.30.13 MWOD)
Saturday (6/29/13) Recovery
Sit all day? Try this stretch to regain hip/lower back/shoulder mobility.
Sunday (6/30/13) Mental Work
- Check out this great article from the blog “High Existence,” giving a high level overview of the different levels of meditation.
- Meditation is a very powerful tool to enhance our training as well as our everyday existence.
6.28.13 SWOD
Warmup
Strength
- Flat Bench- 2-2-2-2-2, heavy weight– work up to a 2 rep max here
- Pendlay Rows– 4-4-4-4-4, heavy weight but don’t go to absolute failure
Conditioning- “Alpha Force 69”
- 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
Same conditioning workout as 4.26.13. I liked it so much I’m giving it a name. What is the Alpha Force and why am I specifying sector 69? The answer will come to you if you do the workout.
Motivation
- Glimpse a day of training in the life of pro surfer Anastasia Ashley as she tones her glutes among other things. CHYEUUHH BOIII.
6.24.13 SWOD
Warmup
Strength
- Power clean– 3-3-2-2-1-1 (perform a couple warmup sets, then successively increase weight for the working sets)
Conditioning- “Son of Prometheus”
- 5 rounds- 8 Thruster (115#), 20 sit-ups, 20 Kettlebell/Dumbbell swings (50#)
- Prescribed Rest (b/t rounds): 60-90 seconds
This workout is very similar to the “Prometheus” GODSWOD done on 6.23.13; this time Kettlebell swings are subbed for the SDHP’s and DU’s. Push yourself to the max limitations here- never give up, never surrender.
Motivation
- Here’s a pretty awesome training montage of two guys, Dan Green and Eric Spoto, who recently broke powerlifting world records for the raw total and raw bench categories respectively.
Weekend Posts (6.22.13 ARWOD + 6.23.13 MWOD)
Saturday (6/22/13) Recovery
Sunday (6/23/13) Mental Work
- This is quite possibly one of the most inspirational speech/video montage combinations I’ve ever seen. I encourage you to ruminate on the ideas presented in this speech and apply them to your own thinking. Oftentimes, we proceed through life with our noses down, blindly following directions from arbitrary figures of authority. We should ultimately seek to find our own personal truth and discover what makes us truly happy.
6.13.13 SWOD
Warmup
Dynamic
- EMOM for 8 minutes (EMOM = Every Minute On the Minute)
- 2 Jump Squats, 2 Explosive Deadlifts @ ~50%1RM
- For jump squats, start from a full squat position and explode as high as possible on each jump. Pause after each rep for both exercises.
Volume (Rest periods should be 60-90 seconds b/t supersets)
- [Superset 1- Legs/Shoulders] 4 sets, 8-12 reps
- [Superset 2- Legs/Traps] 4 sets, 12-15 reps
- [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
- Dumbbell Reverse Fly (on incline bench)
- Dumbbell Farmer’s Walk (30 seconds/set)
- [Superset 4- Abs] 3 sets, 8-12 reps
- Cable Crunch
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends
Do you want to get big? Tryna get swole? Interested in becoming a beefcake? Look no further than this brand spankin’ new SHOULDALEGZTRAPZABZ workout to get the people goin’.
Motivation
- Today’s motivation is actually some very practical, useful advice from Kelly Starett. Apply these movement principles to your deadlift to optimize performance/ most efficiently create torque with your body.
6.10.13 SWOD
Warmup
Strength
- Deadlift– Work up to a 5 rep max
Conditioning
- 5 rounds- 8 hang clean and jerk (115#), 20 sit-ups, 8 front squats (115#), 20 double unders
- Prescribed rest (b/t rounds)- 30-60 seconds
Motivation
- Only have a playground nearby? Do this:
SwoleFIT 