Strength: (Pause Back Squat)
Every two minutes for 12 minutes complete the following:
Set 1 – 4 reps @ 65%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 80%
Set 5 – 2 reps @ 85%
^^Each rep requires a 2 second pause at the bottom position. This pause serves multiple purposes. The pause at the bottom eliminates “the bounce” that we typically use at the bottom of our squat. In doing this we are putting our legs under a greater amount of time under tension, which requires us to recruit more muscular involvement. Our fast twitch muscle fibers are wearing down as we are in the pause phase, and our brain tells us to recruit those slow twitch muscle fibers. Due to this our supporting muscles, (hips, lower back, and abs) become much stronger, making our normal squat much stronger. Pause squats will also help our flexibility, increase comfort in the bottom position of the squat, and will improve posture strength and positioning. Moral of the story: Pause Squats are tough and not the most fun movement, but the benefits definitely outweigh the suckiness! Have fun!!
WOD: “Nameless”
For Time:
50/30 Pushups
100 Double Unders
40 Alternating DB Snatch
100 Double Unders
50/30 Pushups
100 Double Unders
40 Alternating DB Snatch
