4.27.13 ARWOD

Recovery

Standard SwoleFIT Recovery

Motivation

It’s here, guys. Quite possibly the greatest movie that will ever be made (I haven’t seen it, but I’m 100% sure already). Marky Mark “Yeah I put on 40 lbs of clean muscle in 7 weeks” Wahlberg and Dwayne “Climbers who have scaled Mount Everest can’t scale DEEZ TRAPZ” aka “The Rock” Johnson headline a star studded cast with what looks to be the game changer of 2013.
Check out these behind the scenes articles/videos:
- http://bleacherreport.com/articles/1613823-how-the-rock-and-mark-wahlberg-got-jacked-for-pain-and-gain
- http://www.bodybuilding.com/fun/pain-gain-exclusive-with-mark-wahlberg-and-dwayne-johnson.html

3.28.13 SWOD

Dynamic

5 sets of 1 max effort vertical jump (Literally jump as high as you can; imagine you’re an NFL player at the combine)
If people give you weird looks, start mumbling to yourself and forcing foam to dribble from your mouth. That should do the trick.
5 sets of 3 rack pulls, 60-70% of 1RM
Superset the max effort vertical jumps with the rack pulls, taking a couple minutes between each exercise.

Conditioning

5 rounds- Hang clean (135#) x 8, 10 TTB (Toes to Bar), 8 Dumbbell Push Press (45#), 15 bodyweight squats
Prescribed rest: 60-90 seconds (feel it out, give yourself ample recovery time)

Sub lower weights for the lifts as necessary. Sub hanging knee raises for TTB if necessary. Get swole. That is all.

Post times of conditioning workout to comments.

Motivation

Michael Bay may have even topped himself with this one.
Also, the Rock and Marky Mark are jacked up out of their minds. Awesome.