Progressions

You may be noticing some repeats in our strength portions of the workout. These are progressions to build upon the work you did the week prior. The goal here is to shore up any weaknesses and of course build strength in a linear progression. Try to build upon where you started. First by perfecting your technique, learning how to engage every muscle and the surrounding contributing muscles to make the lift as explosive and efficient as possible. Learning how to do the movement safely while generating power from a stable core and distributing it out to the extremities. Once you have mastered these concepts then adding weight or increasing the difficulty of the movements while still remaining aware of where you started and always having the foundation in mind. Remember, you cannot build anything that will last without a solid foundation. As Louie Simmons says: “A Pyramid is only as tall as its base”

  
10/17/16
4 Sets
10 Strict Press
40 Second L-Hold or L-Sit
10-15 Ring Dips

21-15-9
Over the Bar Burpees
Overhead Squat (95/65) (115/80)
Toes to Bar

Performance Team
After class finish with:
5×2
Deficit Cleans

EMOM 6
3 Hang Squat Cleans (its only 6 minutes so go heavy!)
then find a 1RM Hang Squat Clean

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