motivation | SwoleFIT

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)

[Superset 1-Chest/Back] 4 sets, 8-10 reps
- Dumbbell Bench Press
- Wide Grip Lat Pulldown
[Superset 2- Chest/Back] 4 sets, 8-10 reps
- Incline Dumbbell Bench Press
- T-Bar Row
[Superset 3- Biceps/Triceps] 4 sets, 8-10 reps
- Standing EZ bar curl
- Close Grip Bench Press
[Lower Back Accessory Work] – Hyperextensions, 3 sets 8-10 reps

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.

Warmup

Stop. Warmup time.

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”

5 rounds- 8 Thruster (115#), 20 sit-ups, 20 Kettlebell/Dumbbell swings (50#)
Prescribed Rest (b/t rounds): 60-90 seconds

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.

SwoleFIT

Cross Training + Powerlifting + Bodybuilding = SwoleFIT

Tag Archives: motivation

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