7.30.13 SWOD

Warmup- Stretch Armstrong

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 supersets)

• [Superset 1-Chest/Back] 4 sets, 6-8 reps
  • Dumbbell Bench Press
  • Wide Grip Lat Pulldown
• [Superset 2- Chest/Back] 4 sets, 6-8 reps
  • Incline Dumbbell Bench Press
  • T-Bar Row
• [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
  • Standing EZ bar curl
  • Close Grip Bench Press
• [Lower Back Accessory Work] – Hyperextensions, 3 sets 8-10 reps

Last week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Push yourself to the ultimate edge. Don’t let go. Never let go.

Motivation- Kali Muscle gets asked to leave Planet Fitness for being too swole. What an absurd commercial.