The message is on point. 

Read – Patience: The Unexpected Key to Power by StrongFirst.

Why Patience Is the Key to Power

I am willing to guess that you may connect patience as something that comes in handy when dealing with many other areas of life—like money, relationships, children, or traffic. But perhaps you have not yet considered it in relation to physically expressing power. However, I have found patience to be a key component to physical power—and when you lack patience you can have difficulty expressing your power.

Dr. Mark Cheng, Senior SFG, has a brilliant quotation about slow movement: “Slowness is the mother of all good movement.” Deadlifts and slow motion jerks are two excellent drills that can enhance perception, proprioception, and patience for kettlebell swings and jerks.

But wait, weren’t we supposed to be talking about power? How can “slow” be good?

We crawl before we walk and we walk before we run. Speed is, or should be, the last variable added to an equation. If you don’t believe me, then go teach a fifteen-year-old to drive and just tell them to go as fast as they can as soon as they get in the car.

Remember slow is smooth and smooth is fast. Have patience and you will find slow becoming smooth and smooth becoming fast. Keep reading…

Intro to Barbell: Saturday at 10:30 am. Get signed up.

Warmup

Speed Ladder
Hip Mobility Series
10 Downdog Push-ups

Conditioning

A.
4x

60 sec
Row for max avg Watts (dampers set between 4-6 for EVERYONE)

B.
10x

20 yd Heavy Sled Push (not so heavy that you’re moving slowly)

***PARTS A and B will overlap: you should do a couple of sled pushes between each row attempt

C.
3x

Ab Complex