Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
10 Single Arm Dumbbell Upright Row (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
2. Strength
Week 1
Max Rep Bench Press
-rest 1:00-
Burn Out Set (50%)
3. Workout Prep
2 sets:
10 Double Unders
3 Push Ups
Strength/Accessory
Bench Press
Max Rep Bench Press + Burn Out Set
Week 1:
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Bench Press Progression Overview (No Measure)
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
In Kilos:
1RM…………..Increase
<= 55kg........start at 60% and increase by 2.5kg every other week
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week
Workout
Knightbrace (2 Rounds for reps)
Freedom (RX’d)
5 Rounds
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest
Independence
No Change to Workout
Liberty
5 Rounds
1:00 Max Single Unders
1:00 Max Plate Press
1:00 Rest
Target number of reps each set:
Double Unders: 70+
Push Ups: Men: 20+/Women: 15+
Minimum number of reps before scaling:
Double Unders: 40
Push Ups: Men: 12/Women: 8
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
1 Minute Forearm Smash
1 Minute Couch Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf & Big Toe Stretch
Forearm Smash
Couch Stretch