Announcements
- Our Anniversary Weekend Festivities have been announced! CLICK HERE for details!
- “Fran” Friday Night Lights at Miramar, 6pm Friday August 26th
- Saturday Potluck Cookout at Miramar, 11am-2pm Saturday August 27th
- Party Bus Brewery Tour pickup at Miramar, 7pm-12am Saturday August 27th
Programming Note:
This week, we are starting new progressions for the Hang Snatch, along with the Overhead Squat. The Hang Snatch will compliment the Clean progression on Wednesdays and we will now have two days of Olympic lifting programmed. However, some of you may not be going down this path as you will be splitting from the normal SWOD and embarking on the “Pumping Iron SWOD”
What is the Pumping Iron SWOD?
In simple terms, it’s accessory work. The idea came from the recent increased interest and resurgence in popularity of training that yields better aesthetic results. Truthfully, some people don’t care what their 1RM Clean is, they just want to look better naked (but still be strong). If this appeals to you, then this is the track for you. If you decide to start on this track, you must stay with it for the full duration. Please do not bounce back and forth or you will end up simply dabbling in both the SWOD or the Pumping Iron SWOD.
Those that do the Pumping Iron SWOD will perform that programming at the same time those that stick with the normal SWOD and both groups will reconvene with the class’s WOD.
If you do decide to take this path, then you will still be squatting on Mondays and Olympic lifting on Wednesdays so don’t feel like you will miss out on any major foundation of strength training.
What movements will we see?
You will largely still see functional movements like presses and pulling motions such as rows, but you will also see smaller isolation movements like flys and even curls. Everything has a place in your training, in the big picture. Some of these movements may be reminiscent of your “globo-gym” days, but don’t worry: it’s only “Globo-gym” if this is all you do.
What benefits are there to this type of training?
As I referred to it in the beginning, this type of “accessory work” is meant to be an accessory to your main strength lifts: Squat, Presses, Deadlift, and Oly work. Although you will see some of the isolated movements listed above, when done correctly you will still see this training translate to gains in your major lifts. I often use myself as an example when I started bench pressing regularly, my split jerk improved by 40lbs.
Another benefit to this type of accessory work is the fact that it’s a little better for your joints and causes less wear and tear to your body. This doesn’t mean you should be nonchalant and won’t get hurt: diligence and attention to form and safety must always be exercised still. But comparing some of these movements to say Olympic lifts, there is clearly a difference in impact and stress.
And finally, as I stated before some people just want to look the part. A huge benefit is the direct physical changes that occur with this type of training. Yes, we believe form follows function. Someone with a 6 minute mile and a 500lb deadlift will look really fit, but there’s more than one way to get there.
Again, this type of split path strength programming still revolves the same common goal: To make you stronger and more fit overall.
SWOD: Week 1 Hang Snatch (18 min)
3 Position Snatch (HH, H, FL) x 4
High Hang Snatch+Hang Snatch x 3
Or, Pumping Iron SWOD (Week 1, Day 1)UNSCORED ON WHITEBOARD*
A1) Floor Presses 5 sets x 8-10 reps
A2) DB Flys 5 sets of 10 reps
*use SugarWOD to note weight used for future weeks, note how you felt in terms of difficulty so you can make adjustments as needed
WOD
AMRAP 6 min
12 American KB Swings (53/35)
24 Double Unders (sub 48 singles)
Rest 2 min
Max HR Pushups in 5 min