Category Archives: Power WODs

[google-drive-embed url=”https://docs.google.com/document/d/1dlGkLvYDPPUwzyWD8jFsAuM3wAISAjTU1wxpHjGoG1g/edit?usp=drivesdk” title=”Summer Swolstice Week 12″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1dlGkLvYDPPUwzyWD8jFsAuM3wAISAjTU1wxpHjGoG1g/preview” title=”Summer Swolstice Week 12″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

[google-drive-embed url=”https://docs.google.com/document/d/1wI4FUcvNXP2C5QDr7biI6sMkEGCprbZWpdGg9rkMbYE/edit?usp=drivesdk” title=”Swolstice Week 11″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1wI4FUcvNXP2C5QDr7biI6sMkEGCprbZWpdGg9rkMbYE/preview” title=”Swolstice Week 11″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

[google-drive-embed url=”https://docs.google.com/document/d/1R0e5JdUjWvhoLq6fOZkj0D0XQh7_NhJiHNS_MzVkJ1Y/edit?usp=drivesdk” title=”Summer Swolstice Week 10″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1R0e5JdUjWvhoLq6fOZkj0D0XQh7_NhJiHNS_MzVkJ1Y/preview” title=”Summer Swolstice Week 10″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

Few changes this week. We’re starting the transition from pure hypertrophy to hypertrophy with a dash of strength. We’ll be doing 10 sets of 5 now on the big lifts and working towards 10 sets of 3 at ever-increasing loads. We’re now pairing the big lift with an antagonist or complementary exercise and alternating exercisesContinue reading “Summer Swolstice Week 9”

[google-drive-embed url=”https://docs.google.com/document/d/10NmMuig66Qn2ywJODKnilD4Ddzz0A22H9CLGBumAM5o/edit?usp=drivesdk” title=”Summer Swolstice Week 8 (Deload)” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/10NmMuig66Qn2ywJODKnilD4Ddzz0A22H9CLGBumAM5o/preview” title=”Summer Swolstice Week 8 (Deload)” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

[google-drive-embed url=”https://docs.google.com/document/d/1GS3OitkJdaxVAvdL_evY6INs_v1X3A-y3ztP1e1aaeE/edit?usp=drivesdk” title=”Summer Swolstice Week 7″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1GS3OitkJdaxVAvdL_evY6INs_v1X3A-y3ztP1e1aaeE/preview” title=”Summer Swolstice Week 7″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

[google-drive-embed url=”https://docs.google.com/document/d/1zGbALLRBlj9sxEHezKwajB4cdym-2W3B2roIOdyQehw/edit?usp=drivesdk” title=”Summer Swolstice Week 6″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1zGbALLRBlj9sxEHezKwajB4cdym-2W3B2roIOdyQehw/preview” title=”Summer Swolstice Week 6″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

Here’s the bad news: This week looks a lot like Week 1. Unfortunately, to make significant gains, we just need to grind away at this for another 3-week block. Here’s the good news: After this 3-week block we’ll start doing slightly heavier weight for less reps. Also, I’ve improved this week based on what workedContinue reading “Summer Swolstice Week 5”

  As always during a deload week, anything and everything is game for substitution or omission, based on how you feel. [google-drive-embed url=”https://docs.google.com/document/d/1-GGPWdaLg_BfEFfu4OVHsQmCBvvmjWPP16f_f1NqOjo/edit?usp=drivesdk” title=”Summer Swolstice Week 4 (Deload, Thank you baby Jesus)” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1-GGPWdaLg_BfEFfu4OVHsQmCBvvmjWPP16f_f1NqOjo/preview” title=”Summer Swolstice Week 4 (Deload, Thank you baby Jesus)” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

Next week we deload. So just survive for one more week and then some rest is in sight. Through this cycle I have found a few unexpected exercises that are absolutely killer. Rest-Pause Kroc rows and Rest-Pause Bulgarian Split Squats come to mind. I’ve chosen to keep repeating those movements. If they feel so terribleContinue reading “Summer Swolstice Week 3”