Tag Archives: wellness

Jun 2 2013

6.3.13 SWOD

Warmup

Strength

  • Back Squat
    • 2-3 warmup sets @ 50-60% 1RM
    • 5 sets of 5 @ ~80% 1RM

Conditioning

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!
May 30 2013

5.31.13 SWOD

Warmup

Strength

  • Close grip bench press
    • 2-3 warmup sets @ 50-60% 1RM
    • Working sets: 5-5-3-3-1-1; work up in weight successively each set
  • Weighted Pullups
    • 5 sets of 5
    • If you don’t have a weighted belt, just hold a dumbbell between your feet.

Conditioning

*Wall jump = pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot

May 29 2013

5.30.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 3 Deadlifts @ 50-60% 1RM
    • Make these reps extremely explosive, release the weight completely between every rep.

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

Third week of this movement combination for SHOULDAZ, TRAPZ, LEGZ, AND ABZ. Lower the reps from last week. Also, add 5-10 (heck maybe 15 or 20) lbs to weights used last week. I decided to add an additional set to each of the first three supersets for additional volume (and accompanying growth). Push yoself here– hit all those reps and get a prime pump going.

Motivation

  • This gym is nuts. It’s essentially a training center for ninja assassins.
May 28 2013

5.29.13 ARWOD

Recovery

Motivation

  • Here’s a simple, yet comprehensive guide to healthy grocery shopping for a week of swole meals. CHECK IT OUT.
  • This isn’t mentioned in the video, but make sure to add fats to your shopping list as well: i.e. nuts, avocados, olive oil, hummus, natural peanut butter.