5.16.13 SWOD



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

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

This week marks the start of a new series of movements for the shoulders/traps/legs/abs volume workout. Just like Tuesday’s workout, choose lighter weights for this week. Focus on stressing the muscle and maintaining perfect form! We’ll continue to work up in weight over the coming three weeks; no need to get ahead of yourself.


  • SwoleFIT brother, Glenn from Kansas City sent me this link. It is perhaps one of the greatest, most underappreciated feats of strength of all time. 
  • Today we salute you, Mr. Steve Schmidt. Sure no one knows what in God’s good name this lift is, nor what purpose it serves. But you still nailed your attempt, just like you did the hordes of fangirls that I’m assuming started pursuing you after this accomplishment.