7.22.13 SWOD

Warmup– Believe in yourself

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

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

Weekend Posts (7.20.13 ARWOD + 7.21.13 MWOD)

Saturday (7.20.13) Recover like you mean it. Or don’t; I’m not the boss of you.

Sunday (7.21.13)– Physical Rest Day/ Mindfulness Work

I’ve decided to change the description of Sunday’s MWOD aka “Mental Workout of the Day” to “Mindfulness Work.” What is mindfulness? In a nutshell, it is being constantly aware of your surroundings, your current state, your thought process, and your motivations. It’s easy to get lost in the repetitive flow of day to day to life and, if we aren’t careful, we can end up in a semi-robotic, thoughtless state. Being mindful means asking yourself “What am I doing right now?” “Is this adding value to my life?” “Why I am doing this right now?” This practice us step back and think about the larger issues of life more consistently.

Today’s emphasis is on gratitude— often, we may focus on those negative aspects of our life when there are so many positives staring us right in the face. The following video is very powerful– a deaf woman, with the help of technology hears herself for the first time and is so overwhelmed she can’t contain her emotions. Hopefully, this will make you remember the things in your life you are grateful for! Strive to be swole of body, swole of mind, and swole of heart.

7.19.13 SWOD

Warmup– Feel the swole, feel the rhyme, come on now, it’s bobsled time.

Strength

  • Flat Bench: 10 sets of 2 @~85-90% 1RM
    • Second week of 4-week bench strength cycle, add 10-20 lbs from weight used last week.
    • Rest should be 60-90 seconds between sets.
  • Split Stance Rows (from pins)- 5 x 5

Conditioning BROADSWOD- “Upton”

  • 5 rounds- 5 pull-ups,  10 dips, 10 alternating dumbbell curls, 10 burpees
  • Prescribed rest (b/t rounds): 30-60 second

This Friday’s BROADSWOD is named for the infamously hot model/human being,  Kate Upton. Having graced the cover of the Sports Illustrated Swimsuit edition twice, she’s established herself as one of the premier smokeshows of our day and age. However, her talent extends beyond her looks–she’s also an award winning dancer. Search for “Kate Upton Cat Daddy” on Youtube and see for yourself.

Motivation

  • Exclusive! Exclusive! Kate eloquently takes us through her (clearly super effective) workout routine. (a bit NSFW)

7.18.13 SWOD

Second week of this workout as part of the SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week.

Warmup– Started from the bottom, now we are lifting heavy weights.

Dynamic + Lower Body Power Accessory

  1. EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive Pause Squats @ 50-60% 1RM
    • Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
  2. Barbell Step-ups: 2 sets, 8-10 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 8-12 reps (heavy weight here as well)

Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)

  1. Seated Dumbbell Military Press– 4 sets of 8-10 reps
  2. Barbell Shrugs– 4 sets of 8-10 reps
  3. Dumbbell Lateral Raises– 2 sets of 8-10 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 8-10 reps

Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg RaiseBarbell Ab RollersDumbbell Side Bends

Motivation- These guys from California Strength are both absurdly strong and hilarious.

7.16.13 SWOD

Warmup- This will make you feel warm inside.

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)

Second week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Increase the weights from last week but remember to maintain that deliberately slow tempo and feel the slow burn in your muscles.

Motivation- CT Fletcher instructs you to take it to the next level. So do it.

7.15.13 SWOD

Warmup– Warm it up

Strength

  • Back Squat: 10 sets of 2 @~85-90% 1RM– Add 10-20 lbs to weight used last week
  • Second 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: 8 deadlift (135#), 8 hang power clean (135#), 8 push press (135#), 10 TTB
  • Prescribed rest (b/t rounds): 60-90 seconds

Motivation- Dmitry Klokov from Russia does thrusters with 341 lbs like it’s nothing.

7.12.13 SWOD

First workout as part of the New Strength Cycle Template Bench Workoutz.

WarmupJump around and stuff

Strength

  • Flat Bench: 8 sets of 3 @~80% 1RM
    • First week of 4-week bench strength cycle, use the same weight for all working sets.
    • Rest should be 60-90 seconds between sets. Choose a weight that you know you can hit (with a little pushing) for all sets.
  • Weighted Pull-ups: 5 x 5, use heavy weight

Conditioning

  • 5 rounds: 8 chin-ups, 12 push-ups, Row 200 Meters*
  • Prescribed rest (b/t rounds): 30-60 seconds

*Sub 30 double unders or 10 burpees for the row if equipment is unavailable

Motivation- Use the forest as your weight room

7.11.13 SWOD

This workout is part of the new SwoleFIT Strength Cycle Template.

WarmupHey now, you can be an all star.

Dynamic + Lower Body Power Accessory

  1. EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive Pause Squats @ 50-60% 1RM
    • Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
  2. Barbell Step-ups: 2 sets, 8-10 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 8-12 reps (heavy weight here as well)

Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)

  1. Seated Dumbbell Military Press– 4 sets of 8-10 reps
  2. Barbell Shrugs– 4 sets of 8-10 reps
  3. Dumbbell Lateral Raises– 2 sets of 8-10 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 8-10 reps

Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends

Motivation- Donny Shankle from California Strength is strong like ox. You can be too.