Tag Archives: humor

Apr 25 2013

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

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.

 

 

Apr 24 2013

4.25.13 SWOD

Warmup

Dynamic

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

Volume (Increase weights 5-10 lbs from last week)

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.

Apr 21 2013

4.22.13 SWOD

Warmup

  • Standard SwoleFIT Warmup
  • Make sure to emphasize hip mobility movements and wrist mobility movements before performing this workout.

Strength

  • Front Squat– Work up to a 3 rep max
    • Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
      • 1×3 @ 135#, 185#, 205#, 225#, 245#, 265#
    • Take 3-4 minutes rest between heavy sets.
  • Strict Press (do it with an olympic barbell like a normal person)- 5 sets of 5 @ ~80% 1RM
    • Choose a fairly heavy weight that you know you can hit all 5 sets of 5 reps on.
    • As much as possible, isolate this movement to your upper body. This is NOT a push press; don’t use your legs.

Conditioning- “Apollo”

  • 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep), 15 bodyweight squats
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose weights appropriate to your strength level. Focus on maintaining form throughout the circuit; do NOT choose a weight that will take you to absolute failure esp. on the deadlifts.

Apr 14 2013

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/ <<<

Apr 13 2013

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.

Apr 12 2013

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

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.

Apr 8 2013

4.8.13 SWOD

Strength

  • Deadlift (sumo stance)- Work up to 3 rep max
  • Sumo stance deadlift activates the quads/hams/glutes much more than a conventional deadlift; it’s good to mix up these stances in your training regimen.

Conditioning

  • 5 rounds– 8 power snatch (95#), 20 sit-ups, 10 push press (95#), 20 reverse lunges (10 each leg- quick/explosive reps, alternate legs, use bodyweight)
  • Prescribed rest (b/t rounds): 60 seconds
  • If you are uncomfortable doing snatch, sub power cleans.

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Motivation

  • Check out this innovative, new iPhone case that serves as both a workout aid and a practical phone protector.

Mar 28 2013

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.

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