Is faster in a workout better?  Is slower in a workout better?  It depends. We know that when more work is done faster then our INTENSITY is increased.  We know that our goal is to have increased work capacity across varied time domains.  So yes speed is important.  But not to the extent that it should trump form or range of motion, or what the intent of the workout is supposed to be.  So lets say that you can do butterfly pull ups and go fast but your chin really doesn't make it over the bar often.  If you fly through the workout and not hit full range, I'm telling you its not worth it.  Lets say you do a workout that is a weight that you cant do as many times as recommended and it takes you MUCH longer than it should.  Then again I say its not worth it.  There is a particular response that is supposed to happen in each and every workout.  If you let your ego get in the way of what the workout is supposed to do for you then you will truly be on the path to NOT achieving what you want to achieve.  Especially if you train with bad traits  but then expect to compete with good traits it just wont happen.  So yes go fast and go heavy (as you are supposed to) but more importantly go correct:) FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the following:

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20 mim EMOM:

.......Min 1)  :30 sec accumulated L-sit or L-hang

.......Min 2)  20 reps KB Swing (70/53, wt to get 20 UB)

.......Min 3)  20 reps Wall Ball (20/15#@10')

.......Min 4)  20 reps Hang Power Snatch (75/55, wt to get 20-25UB)

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then...

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Bottom Tabata Squats

.......8 rounds of :20 max reps air squats, :10 rest while in the bottom position (stay active in bottom)

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD:  some IT Band love [youtube https://www.youtube.com/watch?v=KdHah3xPx6E]