Tag Archives: Push-up

May 2 2013

5.3.13 SWOD

Warmup

Strength

  • Incline Bench
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 5 working sets, 5 reps each @ ~70% Flat Bench 1RM
  • Weighted Chin-Ups: 5 sets of 3, heavy weight, but don’t go to absolute failure
    • If you don’t have a belt for weighted movements, you can just grab a dumbbell between your feet.
  • For both of these exercises, rest around 3 minutes between working sets.

Conditioning

Choose weights on the strength portion where YOU KNOW you can hit every rep, every set. Modify conditioning weights as appropriate to your strength level.

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Mar 26 2013

3.26.13 SWOD

Dynamic

  • Flat bench- 8 sets of 3 EXPLOSIVE reps (50% of 1 rep max, 45 seconds b/t sets)
  • For proper bench technique, watch this video.

Conditioning

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Mar 25 2013

3.25.13 SWOD

Strength

  • Work up to 3 rep max in power clean (sub hang clean if you don’t have bumper plates/ don’t feel comfortable doing power clean in your gym)
  • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning

  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 30 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60 seconds

Adjust thruster/SDHP weight as necessary for strength level. If unable to do double unders, sub 60 single unders (basically normal jump rope). If you don’t have a jump rope, do 30 jumping jacks. As much as possible, try to rest only during prescribed rest intervals.

Post times of conditioning workout to comments.