Get swole pdf download

This program is set up by week and by day. Your rest days are on Wednesday and Sunday. Block out sixty to 75 minutes for the Monday and Saturday workouts. Tuesday, Thursday, and Friday should take no more than an hour. Monday and Saturday workouts take priority over the other days.

Make sure these workouts get done. Monday and Saturday focus on the clean and jerk , which is one of the Olympic lifts. The idea behind Swole Sisters is to use Olympic weightlifting to build lean muscle mass and lose fat.

With that in mind, we want you to spend as much time under the barbell as possible to become confident and comfortable moving weight. For this reason, we focus only on the clean and jerk during this six-week series. When looking at this program it is important to take it one day and one piece at a time. Programs can seem overwhelming and confusing when looked at as a whole. When we take it piece by piece, it is more easily managed. There are links to movements and technique tips throughout the program.

If you are worried about how much weight you will have to lift in this program, you can relax. The weight is scaled for you using percentages. Conditioning is scalable as well. If you are unable to safely perform a movement with the weight suggested, do not hesitate to drop the weight. You will see scaling suggestions throughout the program.

The Shankle Complex is used as a test at the beginning and end of the program. Although we do not believe in any one specific way of coaching weightlifting, Donny Shankle is the person who helped us understand how these movements should feel.

Before you start any of your workouts get your body ready. Suggestions for mobilizing and warming up are listed in the program. Spend about ten minutes on this. This program is a commitment. It will take time, and it will take effort. If it is not fun, though, you are missing a piece of this program. Start this program with a friend preferably one with the same availability as you Train together as often as possible.

This will help not only with accountability, but also with keeping the program fun! This is the best week of the whole program. You will enjoy visible results in the next seven days. Or maybe you did punch someone. No judgment either way. No Installation. No Download. No Sign-up. On Demand! Just a latest Web Browser. Verified and Secured! Legal Notices Privacy Policy. This web site requires JavaScript enabled in your browser.

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