7.19.13 SWOD

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


  • 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.


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

6.28.13 SWOD



  • Flat Bench- 2-2-2-2-2, heavy weight– work up to a 2 rep max here
  • Pendlay Rows4-4-4-4-4, heavy weight but don’t go to absolute failure

Conditioning- “Alpha Force 69”

Same conditioning workout as 4.26.13. I liked it so much I’m giving it a name. What is the Alpha Force and why am I specifying sector 69? The answer will come to you if you do the workout.


  • Glimpse a day of training in the life of pro surfer Anastasia Ashley as she tones her glutes among other things. CHYEUUHH BOIII.