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6.10.13 SWOD
Warmup Don’t just jump right into the workout, do this first silly! Strength Deadlift- Work up to a 5 rep max Conditioning 5 rounds- 8 hang clean and jerk (115#), 20 sit-ups, 8 front squats (115#), 20...
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6.13.13 SWOD
Warmup Drop it down the floor, drop it down to the window, to the wall Dynamic EMOM for 8 minutes (EMOM = Every Minute On the Minute) 2 Jump Squats, 2 Explosive Deadlifts @ ~50%1RM For jump squats,...
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Weekend Posts (6.22.13 ARWOD + 6.23.13 MWOD)
Saturday (6/22/13) Recovery To be strong like ox, you must first be supple like leopard Sunday (6/23/13) Mental Work This is quite possibly one of the most inspirational speech/video montage...
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6.24.13 SWOD
Warmup Stop. Warmup time. Strength Power clean- 3-3-2-2-1-1 (perform a couple warmup sets, then successively increase weight for the working sets) Conditioning- “Son of Prometheus” 5 rounds- 8 Thruster...
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6.28.13 SWOD
Warmup This is how we swole, we make a squat and act the fool while we up in the gym Strength Flat Bench- 2-2-2-2-2, heavy weight– work up to a 2 rep max here Pendlay Rows- 4-4-4-4-4, heavy weight but...
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Weekend Posts (6.29.13 ARWOD + 6.30.13 MWOD)
Saturday (6/29/13) Recovery Rest your weary quads, my son Sit all day? Try this stretch to regain hip/lower back/shoulder mobility. Sunday (6/30/13) Mental Work Check out this great article from the...
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7.9.13 SWOD
Warmup- Follow your dreams. But first, do this. Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM Volume (3-0-3 tempo: 3 seconds down, 3 seconds up,...
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7.24.13 ARWOD
Recovery- It’s all part of the plan. Motivation- One of my buddies from school made this documentary about the Rice Rugby team– check it out. These guys definitely embody the definition of swole.
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7.26.13 SWOD
Warmup- Ain’t no feelin like it, homie. Strength Flat Bench: 12 sets of 1 @~90-95% 1RM Third week of 4-week bench strength cycle, add 10-20 lbs from weight used last week. Rest should be 60-90 seconds...
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7.31.13 ARWOD
Recovery- Take me down to the paradise city Motivation- Ever wondered how to avoid back pain/ sit properly while cruising the skies? Kelly Starrett gives you the lowdown:
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6.10.13 SWOD
Warmup Don’t just jump right into the workout, do this first silly! Strength Deadlift– Work up to a 5 rep max Conditioning 5 rounds- 8 hang clean and jerk (115#), 20 sit-ups, 8 front squats (115#), 20...
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