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

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

6.28.13 SWOD

Warmup

This is how we swole, we make a squat and act the fool while we up in the gym

Strength

Flat Bench- 2-2-2-2-2, heavy weight– work up to a 2 rep max here
Pendlay Rows– 4-4-4-4-4, heavy weight but don’t go to absolute failure

Conditioning

5 rounds- 5 strict pull-ups, 10 HR (Hand Release) Push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21′s), 20 DU (Double Unders)
Prescribed Rest (b/t rounds): 30-60 seconds

Same conditioning workout as 4.26.13.