For those of you taking part in the barbell classes. Check out the video above. Also, read this paragraph Ryan found from the All Things Gym website:
“If you take a look at that picture of what I wrote, you’ll notice that I wrote “Solid base, then ramp”. In the Chinese methodology, much time is spent developing the base. An elite and a newbie session can both last 3 hours, but the newbie is spending much of the 3 hours with an empty bar. As much as 2 hours. I remember having to do 150 snatch pulls, then high snatch pulls with knee rebend, then snatch balances for 2 months before I was allow to even consider snatching. This didn’t include the 1 month that was spent with just the bamboo stick doing 300 pulls. And squats. Yes with the bamboo stick. Even after that, I’d still have to spend many hours snatching in front of a mirror.”
Baby steps. That’s the point of this. Repetition after repetition after repetition.
These should be weighted if you were able to get through 5×3 last week. If you are unable to perform weighted pull-ups, do 5×3 again. Your other options are:
Hope you all had a fantastic Thanksgiving! We are running today so come prepared! Could be one of our last chances this year
Check out the video for some really cool self fixes for low back discomfort. Moving well is key and if there are alignment issues, you may be getting some pain. These are all great exercises to throw in your “tool bag” and add on to our ever-growing mobility repertoire
Have a great Thanksgiving weekend everyone! Open Gym will still be on Saturday from 9:30am-11:30am but we will be closed on Monday. Enjoy some time with your family and friends and we’ll see you on Tuesday
Don’t forget to stay loose and work on your core progressions! DO IT!
Movement progressions and scaling will be listed on the board