Wednesday, February 15, 2017

Our classes are for everyone - we will work with you to learn the movements

Jyothi shows one of our push-up progressions: inclined box push-ups
I've been getting lots of questions lately about how someone would start taking an S&C class. Do you need to do anything first? Or can you just walk in?

Don't worry, you can just walk in to class and we'll work with you to find appropriate movements. Our goal is to create a learning environment, so you don't need to know everything (or really anything) when you come to class.

If you can't do a specific movement, we have a series of progressions to help you work up to it. How we progress you depends on who's teaching the class. Since I wasn't a natural athlete and everything took me a long time to learn, I tend to ease people into a technical movement very slowly - maybe too slowly, but I want you to feel comfortable before we add complexity.

I'm going to do a series of posts about how we progress you from a simple movement to a more complex (or maybe just harder) one. Today: push-ups.

We program push-ups pretty often. So it may be intimidating to see that when you read what we do on a daily basis. What do we do if you can't do a push-up?

From easy to hard:
Wall push-ups
Inclined box push-ups
Real push-ups on the floor
Inclined ring push-ups
Horizontal ring push-ups

We start you where you are in that progression and make a plan to move up. Each movement in the progression builds on the earlier ones. As you learn the proper movement patterns, they will translate to the harder movements.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-3-3x3

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

8 rounds
every 2:00
5 heavy front squats
5 tall box jumps



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