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Progression Starting 12/12/22

!Next progression starting!

  • This one will be 6 weeks long. This one will focus on the in between lifts of Olympic lifting. We want to develop a proper setup during the descent and transition to overhead movements to make us more successful!

  • We will be working up to heavy sets and hit singles within specific percentage ranges

  • We will be increasing the squatting and overhead volume. So if needed scale the weight or scale to a power

  • Remember when "Working up to a Heavy" doesn't mean max out. It means build to a challenging weight for the day within 5-6 working sets

  • Along with the lifting, we will be improving our strength through a Strict Pull-up progression

  • This will help us with anything pulling like kipping pull ups, muscle ups, rope climbs...

  • Make sure to keep track of the difficulty you do and how things felt because we will be building on this week after week!

  • Dates to remember

  • Make sure to attend the week of 1/16/23 because we will be testing our Snatch and Clean and Jerk that week!

  • Week of 1/23/23 is Bring a Friend Week!

  • On days with a lifting or pull up focus, we will keep the workouts 15 minutes or less to allow for good coaching, warm up and transition times

  • On days we aren't focused on lifting, we will be sneaking in the longer workouts!

  • Stay tuned to our weekly update every Sunday for any changes and a closer look on the programming each week!

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