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4.16.13 SWOD

Note: This is tomorrow’s workout– I’m going to start posting workouts a full day ahead so any #SwoleFIT brethren overseas can see them in time. Warmup Standard SwoleFIT warmup Dynamic Flat Bench- 8...

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5.2.13 SWOD

Warmup Standard SwoleFIT Warmup Targeted Snatch Warmup Focus especially on shoulder mobility and hip mobility Dynamic EMOM for 7 minutes (Every minute on the minute)- 3 power snatch @ 50-60% 1RM Today...

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5.16.13 SWOD

Warmup Warm yoself up Dynamic EMOM for 7 minutes (EMOM = Every Minute On the Minute) 1 Max Effort Vertical Jump (Strive for this) Volume (Rest periods should be 60-90 seconds b/t supersets) [Superset...

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5.21.13 SWOD

Warmup This is what they told me I should tell you to do. Dynamic EMOM (Every Minute On the Minute) Flat Bench- 8 sets of 3 @ 50-60% 1RM This weight should feel fairly light. Focus on slowly lowering...

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5.23.13 SWOD

Warmup As the great man Nike once said, “Just do this.” Dynamic EMOM for 7 minutes (EMOM = Every Minute On the Minute) 3 Box Squats @ 50-60% 1RM Volume (Rest periods should be 60-90 seconds b/t...

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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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7.8.13 SWOD + New SwoleFIT Strength Cycle Template

Attention everyone. I have an urgent, breaking news story. Starting this week will be a slightly modified SwoleFIT template so prepare yourself for MAX GAINZ. Emphasis will be placed on more consistent...

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