7.2.13 SWOD

Warmup- This is the warmup for champions

Dynamic- EMOM for 8 minutes- Flat Bench- 3 reps @ 50-60% 1RM (add 5 lbs from last week, 6.24)

Volume

Last week of this bodybuilding micro-cycle, DON’T LEAVE ANY GASOLINA EN EL TANQUE!! Next week will be the start of a more structured strength template to accompany the bodybuilding micro-cycle, so prepare yourselves for greatness.

Motivation

  • Channel the pure energy of these bodybuilders throwing up massive iron and downing insane quantities of brown rice, broccoli, and chicken.

3.29.13 SWOD

Strength

  • Work up to a 5 rep max in Bench Press
  • Do 5 sets of 5 Pendlay rows (fairly heavy but do NOT go to failure)
  • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning

Yeah, this workout is going to be sick. Don’t even attempt to put on a shirt for at least an hour after your workout; your pecs will most likely shred right through it.

If you don’t have a jump rope, sub a 150 m run. If you can’t run, do 30 jumping jacks. If you’re too embarrassed to do jumping jacks, then high five yourself 20 times consecutively while skipping around the gym.

Post times of conditioning workout to comments.

Motivation:

  • Spring break.