PortSwole was released last year directly after The Open with the intent of giving our bodies a little time to rest and recover from the full-body, multi-jointed lifts found in our everyday programming. The goal was not to improve your overall fitness, but rather to take some time to build strength in a different way. The tank top and a jug of water way. The “I pick things up and put them down” way. The “I am not here to get huge, I am just here to get swole” way. It was easily our most popular specialty course and it’s back!
PortSwole is a 3 day a week program that can be used in addition to your fitness plan or independently. Each swole session is 60 to 90 minutes of pure work with the intent of building muscle and getting ripped. Each day will attack a different part of the body and include some movements that you are used to while introducing you to lots of new ones. All of which can be done by someone of any fitness and ability level.
The swole train will leave the station starting Monday, November 25th and can be purchased in 4 or 8-week segments.
Membership Options:
4 weeks – 3 days of programming each week – $100 per athlete
8 weeks – 3 days of programming each week – $160 per athlete
Fill out the form below to register. Email Sophie or Justin if you have any questions. Thank you!
https://forms.gle/3wkTw3NeQcnAAVvc9
Warm-up
Spend 2 minutes in Z1
Then, complete the following with an empty bar. Feel free to add weight were it makes sense.
10 deadlifts
10 hang cleans
10 strict press
Add weight to barbell
8 power cleans
8 push press
Add weight to barbell
6 power cleans and jerks
Mobility
Group mobility based on the strength
Hamstrings, shoulders, and wrists
CF Strength
Power clean + jerk
*spend 18 minutes working towards a heavy single
It must be a power clean today, but the jerk can be either a push jerk or split jerk. The goal is to find something that is really challenging for you. If you are new to the move, putting a little weight on the bar and completing a 10 min EMOM will help you dial in some technique. If you are a veteran, get as heavy as you can so we can walk away with a little data.
CF WOD
“With Grace”
30 clean and jerks (135/95#)(115/75#)
Every time you break it up you must complete 35 DU’s
*only 6 penalty rounds are allowed but if you are breaking this up every 5, you went a bit heavy.
Intended stimulus – the sprint of all sprints. Simple, how long can you hold onto the bar for?
There are some that will go unbroken with the Rx weight so if you have to scale down a bit, try to find something that will challenge you to put the bar down even though we both know you won’t, right?
