7.31.13 ARWOD

Motivation– Ever wondered how to avoid back pain/ sit properly while cruising the skies? Kelly Starrett gives you the lowdown:

7.30.13 SWOD

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, 6-8 reps
- Dumbbell Bench Press
- Wide Grip Lat Pulldown
[Superset 2- Chest/Back] 4 sets, 6-8 reps
- Incline Dumbbell Bench Press
- T-Bar Row
[Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- Standing EZ bar curl
- Close Grip Bench Press
[Lower Back Accessory Work] – Hyperextensions, 3 sets 8-10 reps

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.

Strength

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

Conditioning

5 rounds: 10 Romanian Deadlifts (135#), 10 Push Press (135#), 15 V-Situps, 20 Kettlebell/Dumbbell swings (45#)
Prescribed rest (b/t rounds): 60-90 seconds

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