Today is the first day of new training period.  Starting over puts us lifting again to rebuild our strength and power, but also shifts focus back on technique.  One of the downsides to training for time, is we to often sacrifice form in the pursuit of a better time.
The next 4 weeks is your opportunity to get better at the foundational human movements and get stronger and more powerful at the same time.  In this training period, give every repetition your focus.  Let the weight you move become second to the form you used to move it.  Don’t do a single movement without using the principles and guidelines we set for each workout.
If the workout Rx is Squat w/ 4 second descent and a 2 seond pause at the bottom do a squat with exactly that cadence.  If the Rx is shoulder press, don’t bounce off your shoulders into the next rep.  Return the barbell to your shoulders, rest it and breath between reps and only use a weight you can properly conduct the movement as such.  The Deadlifts and Pulls will be with release and regrip on the floor…  no reaction bouncing on those either!
These things aren’t Rx’ed b/c we want to make it harder on you.  They optimize your lifting and make you stronger, faster.

So let’s get started.

Larry PR'ed his Front Squat at the Carolina Challenge. Larry enrolled in the Weightlifting Course we begin tomorrow. 6 weeks from now Larry's Front Squat will be over 300lbs and his lifts will increase by 20-30%. He doesn't know it yet, so don't tell him.

High Pull  3 – 3 – 3 – 3
Deadlift  4 – 4 – 4 – 4
Shoulder Press  3 – 3 – 3 – 3
Push Press  4 – 4 – 4 – 4

15 – 12 – 10 – 8 reps of each for time…
KB Swings (24kg)
Kipping (not butterfly!) Pull Ups

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