Tag Archives: kettlebell

Jun 23 2013

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”

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.
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.

Post times of conditioning workout to comments.

Motivation

  • Check out this sick, new iPhone case that serves as both a workout aid and a bludgeoning device. Awesome and practical.