OLYMPIC WEIGHTLIFTING + PERFORMANCE BODYBUILDING
Unleash your inner beast with Oly Swoly, the ultimate blend of functional bodybuilding and Olympic weightlifting mastery!
Created by performance bodybuilding innovator Dave Lipson and Olympic weightlifting legend Chad Vaughn, this program packs a punch with the Muscle Anarchy methodology—Dave's secret sauce for maximizing gains like never before and combining it with the knowledge and experience of a true Olympian.
Muscle Anarchy isn't just a program; it's a proven, next-level approach designed to build serious strength and muscle. With Chad Vaughn, an Olympian and elite coach, guiding you through every lift, Oly Swoly is your ticket to becoming the strongest, most powerful version of yourself. Get ready to lift heavy, build muscle, and crush your goals with Oly Swoly!
OLY SWOLEY SAMPLE DAY
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Daily Upper-Bulletproofing 1
A. Shoulder Remedials - 1 Round
A1. Front Raise - 15 reps/side
A2. Laying Windshield Wiper - 15 reps/side
Oly Position Prep 1
B. Squat Sequence, Get Upright! - 1-2 Rounds
*Perform barefoot or in flat shoes*
B1. Extended Arm Goblet Squat w/Elevated Heels into Overhead Stretch- 5 reps
- 3 second pause in bottom/rep
B2. Bent Knee Ankle Rocks - 10 reps/side
-hold 2 seconds in stretch on reps 1-9, then 10 seconds on rep
B3. Bottom Squat Hold w/support - 30 seconds total
-reach low and pull hips forward; knees on outsides of arms
B4. Hip Windshield Wiper - 15 reps/side
B5. Extended Arm Goblet Squat into Overhead Stretch- 5 reps
- 3 second pause in bottom/rep
Oly Main: Power Jerk
-Oly Main
A1. Overhead Shoulder Stretch w/Plate - 6 sets 5 reps
-hold in stretch 2 seconds on reps 1-4, and then 10 seconds on rep 5
-alternate between A1 and A2
A2. Power Jerk - 6 sets 3 @ by feel up to no more than 70% best jerk (split or power)
-anything more than the bar counts as a set (ie, 35%, then 50% for 1 or 2 sets, then 60%, then 70%)
Dumbbell Flat Bench Press: 50% for Double
4 Drop Sets Building To a Heavy Load of:
-10 Reps of Heavy DB Bench Press with a 3 second negative (down)
--directly into--
-20 Smooth Fast Reps @50% DB Weight
Notes: Rest 90 seconds between sets. Go a little lighter than you think you should with the heavier weight. This should sting and be a struggle to complete with the lighter weight. Heaviest load.
Wide Grip Pull Up/ DB Bent Over Row Leaning against Wall
Set 1 RPE-8: 15 Wide Grip Assisted Pull Ups into 15 Bent Over Rows with a 1 second pause in contraction
Set 2 RPE-9: 10 Wide Grip Pull Ups into 15 Bent Over Rows with a 1 second pause in contraction
Set 3 RPE-10: 8 Weighted Wide Grip Pull Ups into 15 Bent Over Rows with a 1 second pause in contraction
Set 4 RPE-9: 20 Wide Grip Band Assisted Pull Ups into 15 Bent Over Rows with a 1 second pause in contraction
Notes: Rest 2 Minutes between sets. Increase load each set on both moves. Scale to band assisted, bodyweight and then weighted pull ups.
Optional Arm Work: Close Grip Bench Press / Hammer Curl Superset
Set 1
15 Close Grip Bench Press with a 3s Negative
--directly into--
20 Alternating DB Hammer Curls
Set 2
12 Close Grip Bench Press with a 3s Negative
--directly into--
20 Alternating DB Hammer Curls
Set 3
10 Close Grip Bench Press with a 3s Negative
--directly into--
20 Alternating DB Hammer Curls
Notes: Rest 90 seconds between sets. Increase weight each set. Record best Close Grip Bench Press and Note Hammer Curl weight.
Optional Core Work #12: GHD Kayaking + Banded Plank
3 Rounds of:
0:45 GHD Kayaking
0:45 Banded Plank
--Rest 0:30 between sets--
PROGRAM FAQs
WHO IS THIS PROGRAM FOR
This program is for bros and babes looking to improve their physique, Olympic lifting technique, flexibility and overall conditioning to look and move amazing.
HOW MUCH TIME DO I NEED
You will need around 70-90 minutes, and a lot of sweat, maybe some tears. But in the end it is all worth it.
WHERE SHOULD I TRAIN
You can train in a well equipped home gym (sub bands for cable work if needed), your local CrossFit affiliate or a globogym that has Olympic lifting platforms and barbells.
EQUIPMENT NEEDS
Dumbbells and / or Kettlebells, Barbell, Plates, Squat Rack, Bench, Bands, Cable Machines
WHAT TO EXPECT FROM YOUR TRAINING
Expect a boost in confidence, an epic physique, improvement in Olympic lifting technique and strength.
WHERE TO FIND HELP
Inside the THUDNR app there are discussion boards where you can reach out to the community and coaches for assistance. Both are excellent resources for assistance.
Created by Elite Coach Dave Lipson and former CrossFit Games Champion Camille Leblanc-Bazinet, Muscle Anarchy is a proprietary methodology that blends functional bodybuilding with cutting-edge conditioning techniques. This is your opportunity to rebuild, recondition, and reenergize your body with the guidance of two of the most respected names in the fitness world.
Training and coaching from Coach, former pro athlete, CrossFit Seminar staff, and performance bodybuilding innovator, Dave Lipson, available only through the THUNDR app
KILL YOUR WEAKNESS