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Programming Week of 4/3

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Programming Week of 4/3

Lifts you'll find in this week's programming and WHY!

Backsquats with a 4 second descent: Strengthening the eccentric portion of the squat (that's when you're descending) has been proven to produce more muscle growth, strengthen connective tissue, and even increase flexibility. 

RDLs: Training romanian deadlifts strengthens the entire posterior chain and is a nice balance to tough squats, especially for our quad-dominant friends.

Seated BN Strict Press: This makes sure we're strengthening the correct muscles in the back to press the bar overhead AND that the bar is moving in the correct path and ending in the correct spot.

Squat Clean + 2 Front Squats: Front squats help strengthen the torso and thoracic. 

Deficit Deadlifts: Adding the deficit forces the individual to use the legs to drive up from the start and requires the individual to recruit the hamstrings and glutes to keep the hips still throughout the lift. It also has a mobility requirement, which we love.

All of these movements should contribute to our goals for this cycle (deadlift, squat, Diane). Let us know if you have any questions!

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Backsquats, Deadlifts, and DIANE starting 3/27

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Backsquats, Deadlifts, and DIANE starting 3/27

This week we begin our NEW 6 week program designed to improve backsquat and deadlift strength, as well as strength and speed in the classic CrossFit workout, "Diane." Here's what you need to know:

Tests this week are scheduled for Monday (Deadlift), Wednesday (Backsquat), and Friday (Diane). Be ready to test these, or find a time when you're here to test them on your own. It's important that you write down or record your tests so that when we RE-test in 6 weeks you'll have something to compare. 

Over the next 6 weeks we'll be posting here to give you more insight to the programming- why you're doing certain movements, mobility tips, technical explanations, etc, so get ready to follow along and bring some awareness to your training.

If you have any questions, let us know! We'll be happy to answer them, and they might help someone else. 

We're so excited to watch you all improve and get stronger! 

See you at Synapse!

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