7.30.13 SWOD

Warmup- Stretch Armstrong

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)

Last week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Push yourself to the ultimate edge. Don’t let go. Never let go.

Motivation- Kali Muscle gets asked to leave Planet Fitness for being too swole. What an absurd commercial.

7.22.13 SWOD

Warmup– Believe in yourself


  • Back Squat: 10 sets of 1 @~90-95% 1RM– Add 10-20 lbs to weight used last week
  • Third week of 4-week squat strength cycle, use the same weight for all working sets.
  • Rest should be 60-90 seconds between sets


Motivation- Looking to take your workout to the next level? Get on DAT HYPHY MUD, SON.