top of page

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!



49 views0 comments

Recent Posts

See All

The coaches have selected Ellie C. to be the Member of the month for February! We chose her because she follows our core values very closely. Here are some examples: Tough Pushes her workouts Knows he

!Next progression starting! Our next progression will be 8 weeks long. We will focus on the 3 basic powerlifting movements Back Squat, Bench Press, and Deadlift. We want to develop a good baseline of

bottom of page