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Front Squats Linear Progression Refresher

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A little Linear Progression refresher today for you. This is relevant to ALL levels of athletes: from the absolute beginner to elite level competitor.¹

Getting into any kind of training should be basic, simple to understand, and yield tangible results. For beginners, your training should be based around the concept of “be better today than you were yesterday.” The idea of Linear Progress is the most basic concept anyone should be taught. And by anyone, I mean any runner, body builder, strength athlete, rower, CrossFit athlete, etc.

If you are an absolute beginner, Week 1 you will lift the bar or the minimum amount of weight that challenges you but will not make you fail. Between sets, you will rest 2 min.

The following week, the next opportunity you have to perform that same lift, you will add 5 lbs to the bar. No more and no less.

Rinse and repeat. Each week.

Sound simple? It is.

What happens if I miss a week?

Then you are not allowed to skip a week. Let’s say you squat 135 for 3 sets of 5 one week. The next week you’re on vacation. The following week, you will do 130 lbs or 135 lbs for 3 sets of 5. You’re not allowed to skip ahead.

What happens if I fail the weight?

Repeat the weight the following week. If you miss it again, drop down to 90% of the failed weight and start the linear progress over again.

How do I know when to do something different than Linear Progress?

You’ll know. Trust me. And you’ll be lifting in the hundreds (this includes ladies as well).


Wednesday’s WOD

Front Squats

Start at 60-70% of your 1RM Back Squat
This is Linear Progression, and we will add weight each week. Look at the numbers you used last week and add 2.5 to 5 lbs. Focus on form. Get tight and organized at the top. Hold that tension as you complete a two-count down and a two-count back up.

linear progression refresher "t's"Pimp Your Pulls

3×12 T’s. (0-4# max!)


5 rounds for time

15 Kettlebell Swings (73/44)
10 Walking Lunge with Bell Overhead

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