Upcoming Events:
- 5/12 Dog Day (FACEBOOK INVITE HERE)
- 5/19 Seminar (more details coming)
- 5/28 Memorial day Murph @ Miramar (FACEBOOK INVITE HERE)
- 6/16 Left Coast ANNOUNCED! CLICK HERE
Scheduling additions!
- 7:30am PILOT PROGRAM at Mission Gorge! MWF for two weeks! If there’s low attendance, we don’t keep it!
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 along with the desire for raw strength that will yield in better (or first) pull-ups etc. Truthfully, some people don’t care what their 1RM Clean is, they just want to look better naked (but still be strong). D.
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 strength programming still revolves the same common goal: To make you stronger and more fit overall.
Shoulder Opener 3 sets
SWOD: Pumping Iron
EMOM 12
1.) Wide Grip Strict Pullups x 10 (Scale 5 Negatives w 3 count down)
2.) Straight Bar Curls x 8-10
3.) Single arm landmine rows, 8 reps each side
4.) Dumbbell Hammer Curls x 8-10
WOD
For Time
9-18-27-36-27-18-9
Double Unders
3-6-9-12-9-6-3
Power Snatches (115/85)