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Strength– Back Squat, work up to 1 rep max
Conditioning– “Zeus”
Motivation– The lead up to the classic “bro fight”
Tag Archives: squat
6.20.13 SWOD
Warmup
Dynamic
- EMOM for 8 minutes (EMOM = Every Minute On the Minute)
- 3 Explosive Deadlifts @ ~50-60% 1RM
Volume (Rest periods should be 60-90 seconds b/t supersets)
- [Superset 1- Legs/Shoulders] 4 sets, 8-12 reps
- [Superset 2- Legs/Traps] 4 sets, 12-15 reps
- [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
- Dumbbell Reverse Fly (on incline bench)
- Dumbbell Farmer’s Walk (30 seconds/set)
- [Superset 4- Abs] 3 sets, 8-12 reps
- Cable Crunch
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends
Second week of this specific workout for the bodybuilding “micro-cycle.” Add some weight, keep that form perfect, and watch as your muscles, similar to a Chia Pet, blossom into the house decorations they were meant to be.
Motivation
- The same young man who challenged the world with the monumental question, “Do you even lift?” returns for a second round of interrogation. This time, he targets the female population, inquiring, “Do you even squat?”
6.3.13 SWOD
Warmup
Strength
- Back Squat
- 2-3 warmup sets @ 50-60% 1RM
- 5 sets of 5 @ ~80% 1RM
Conditioning
- 5 rounds- 8 military press, 10 TTB, 12 Dbell Snatch (6 each hand, alternate hands), 15 air squats
- Recommended rest (b/t rounds): 60-90 seconds
Choose weights appropriate to your strength level. Again, you should not be going to failure until the last round or two (if that), on any of these movements. Substitute lying leg raises for TTB if necessary.
Motivation
- Get pumped up this Monday with CJ Fletcher. Unchain yo mind!
4.22.13 SWOD
Warmup
- Standard SwoleFIT Warmup
- Make sure to emphasize hip mobility movements and wrist mobility movements before performing this workout.
Strength
- Front Squat– Work up to a 3 rep max
- Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
- 1×3 @ 135#, 185#, 205#, 225#, 245#, 265#
- Take 3-4 minutes rest between heavy sets.
- Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
- Strict Press (do it with an olympic barbell like a normal person)- 5 sets of 5 @ ~80% 1RM
- Choose a fairly heavy weight that you know you can hit all 5 sets of 5 reps on.
- As much as possible, isolate this movement to your upper body. This is NOT a push press; don’t use your legs.
Conditioning- “Apollo”
- 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep), 15 bodyweight squats
- Prescribed rest (b/t rounds): 60-90 seconds
Choose weights appropriate to your strength level. Focus on maintaining form throughout the circuit; do NOT choose a weight that will take you to absolute failure esp. on the deadlifts.
SwoleFIT 