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6.18.13 SWOD

Warmup Warming up is fun! Dynamic EMOM for 8 minutes- Flat Bench- 3 reps @ 50-60% 1RM This weight should be fairly easy. Slowly lowering the bar to your chest, pause briefly at the bottom, and explode...

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6.19.13 ARWOD

Recovery Take the edge off with this Motivation Look no further for proper nutritional advice than this video* *If you are recklessly trying to put on weight

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6.20.13 SWOD

Warmup When life gives you lemons, drink protein shakes 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...

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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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7.4.13 SWOD

Warmup- Keep it secret, keep it swole. Dynamic- EMOM for 8 minutes (EMOM = Every Minute On the Minute), 3 Explosive Deadlifts@ ~50% 1RM Volume (Rest periods should be 60-90 seconds b/t supersets)...

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7.5.13 SWOD

Warmup- Let this be your warmup, young grasshopper Strength- Bench Press: work up to a 1RM Weighted Chin-ups: 5-5-3-3-1-1, increase the weight each set and find your “working” 1RM Conditioning- “Mila”...

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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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7.18.13 SWOD

Second week of this workout as part of the SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week. Warmup- Started from the bottom, now we are lifting heavy weights. Dynamic +...

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7.23.13 SWOD

Warmup- Earn every swole minute. 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, 60-90 seconds b/t...

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