Tag Archives: six pack

May 23 2013

5.24.13 SWOD

Warmup

Strength

  • Bench Press
    • 2-3 warmup sets of 3 @ 50-60% 1RM
    • Working sets:  5-5-3-2-1, work up in each weight successively each set
  • Pendlay Rows
    • 3-3-3-3-3 (aka 5 sets of 3- go heavy)
  • Standing Barbell Curls
    • 3-3-3-3-3 (go heavy on this one too, make sure to maintain form and keep a static back)

Conditioning

  • “10 down- Pullups, Burpees”
    • 10 Pullups, 10 burpees, 9 pullups, 9 burpees, 8 pullups, 8 burpees, etc. …. 1 pullup, 1 burpee
  • Prescribed rest (b/t sets): 30-60 seconds

Push yourself through this conditioning workout; it may sound easy but trust me it’s pretty challenging. This Friday’s workout will push you to the limit, get you in gear to take on the weekend. Use bands/assistance on the pullups as needed to maintain form and prevent flailing.

Motivation

  • If you need a spot for your workout, look no further for advice than good ol Dom.
May 13 2013

5.14.13 SWOD

Warmup

Dynamic

  • EMOM (Every Minute On the Minute) Flat Bench– 8 sets of 3 @ 50-60% 1RM
    • This weight should feel fairly light. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.

Volume (Rest periods should be 60-90 seconds b/t supersets)

Today’s volume workout marks the start of another 4-week cycle on a slightly different set of movements. However, the main principles and movement juxtapositions are the same. VERY IMPORTANT– choose lower, easier weights this week and we’ll continue to work up to heavier weights over the next three weeks.

Motivation

  • CT Fletcher at it again
Mar 28 2013

3.28.13 SWOD

Dynamic

  • 5 sets of 1 max effort vertical jump
  • 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.

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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.

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