6.6.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 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)

Alright you ingrates, this is the last week of this particular SHOULDAZLEGZABZTRAPZ volume workout, so DO IT TO IT. Pack on that weight, push yourself, and feel that muscle growth. This is our time; you were born for this, so go out there and take it!

Motivation

  • This speech was good enough to pump the motley college crew of Americans up to upset the world champion Russians in their hockey Olympic showdown in 1980. It should more than suffice to pump you bros up to take down some iron.

5.18.13 ARWOD

Recovery

Motivation

  • Team SwoleFIT will be doing the Chicago tough mudder on this fair day; for those of you who haven’t heard of it, it’s a 13 mile obstacle course designed by British Special Forces. It’s a test of your strength, especially your mental strength and is guaranteed to increase the size of your proverbial (and literal) cajones.
  • There’s races all over the country; check out the video to get a glimpse of the event:

4.2.13 SWOD

Dynamic

  • Flat bench– 5 sets of 3 explosive reps (50% of 1RM)
  • 1 set of max reps (185#)- as many reps as you can do without going to complete failure
  • Choose a weight for max reps that you know you can do 15-20 times

Conditioning

  • 5 rounds– 5 strict pull-ups, 8 diamond push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21’s, 65#), 12 box jumps
  • Prescribed rest (b/t rounds): 30 seconds

Post times of conditioning workout to comments.

Motivation

  • This picture really spells out a universal truth. We all have to look out for each other.