Benefits To Slowing Down

***PALEO NICK***
Year End Special: Members who order by December 31st at midnight will receive a BONUS MEAL!!!  
See the link to the right of the page to sign up.

We've been doing some cool pause and slow down weightlifting drills compliments of Power Monkey coach Mike Cerbus.  It's an interesting perspective to consider.  Weightlifting is all about speed.  When you think about the actual amount of time you spend in certain positions of the clean, jerk and snatch, for example at the top or finish position of the snatch, it doesn't amount to much.  Slowing the jump portion of the lift down, and even pausing at the top, does a few things.  For one, putting your body in the correct position for longer periods of time is going to program that position or movement into your neuromuscular system more effectively.  You'll then become more familiar and comfortable in that position.  Another beneficial aspect is that you will strengthen that position.  By spending more time, whether it's in the bottom of a front squat, land of the jerk or top of the snatch, loading that position will strengthen it. 
Here Tanya is taking her time through the finish of her snatch, reinforcing correct movement patterns, and strengthening those positions.  

New Year Schedule:
Regular schedule on Thursday New Years Eve and 10:30am class on New Years Day
Happy New Year!

LOGANS GOING AWAY PARTY AND FIRST FRIDAY ARE THIS SATURDAY JANUARY 2ND @ 7:30PM IDEAL BAR AND GRILLE
COME WISH FAREWELL TO LOGAN WITH A FEW CHOICE BEVERAGES WHILE YOUR BOY TIM SUPPLIES THE JAMS!

Workout:

3rds: snatch grip deadlift shrug + 3 power snatch
3rds: snatch grip deadlift shrug + 2 power snatch
3rds: snatch grip deadlift shrug + 1 power snatch

3min AMRAP: rope climb
- 1min rest
3min row with a 40s ON 20s OFF interval
- 1min rest
3min AMRAP: 10 tuck ups 10 hip extensions