STRENGTH

Tempo Back Squat

On the Minute x 10:

1 Pausing “One and One Quarter” Squat

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

STIMULUS

• Working a new movement today with the Pausing One and One Quarter Back Squat

• This movement is designed to strengthen the bottom most part of the back squat

• Movement Order:

• You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension

• There are pauses built in at two locations:

   * Pause for 2 seconds in the bottom of the initial squat

   * Pause for 2 seconds at the top of the “”one quarter”” squat

• These percentages are based on your 1RM Back Squat

• These 10 reps are on the clock, starting at the top of each minute

• See below for a demo video

MOVEMENT VIDEOS

PAUSING ONE AND ONE QUARTER BACK SQUAT

Video

WOD

“Pinball”

5 Rounds:

1 Minute Wallballs (30/20)

1 Minute Double Dumbbell Power Snatches (50’s/35’s)

1 Minute Assault Bike Calories / row

1 Minute Rest

STIMULUS

GENERAL

• We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout

• Keep a running count of your reps for each round and record them on a whiteboard during your rest period

• Youre score is total reps accumulated over the 5 rounds

WALLBALLS

• Heavier load today, where we throw to our normal targets (males 10′, females 9′)

• Choose a load that we could complete 20+ reps unbroken with when fresh

• Heavy and challenging, but a weight we can complete sets of throughout the workout (in the range of 5-10+ reps each set)

DOUBLE DUMBBELL POWER SNATCHES

• Two dumbbells, where our standard is that one end of each DB touches the ground between reps

• Mechanics are similar to a single arm power snatch, where we naturally need to focus intentionally on the quality of our hip extension

• Challenging loading, but a weight we can cycle for sets – just like the wallballs. Range of 5-10+ reps each set.

ASSAULT BIKE

• Each round finishes on the Assault Bike

• If unable to Assault Bike, complete 1 minute on any other machine

STRATEGY

GENERAL

• There are many ways to attack this interval workout, with the goal on all of them being consistency across the 5 rounds

• Consistency means keeping your highest scored round and lowest scored round within about 5 reps of each other

• In order to do that, you can try out one of the following strategies:

   1. Complete 2 rounds of :20 seconds on and :10 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.

   2. Complete 1 set of :40 seconds on and :20 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.

   3. Set a goal number for each movement in the first round and make it your goal to match or beat it with each coming round.

• All of these strategies have build in rest in some capacity on the first two movements, while the bike would be completed straight out at an effort that is strong, but sustainable over 5 rounds

• The first two options are intervals within intervals that provide some rest and transition time to the next movement

• Sticking to the work/rest ratios can allow for consistent reps across the 5 rounds

• The last option allows you to choose where to break up your goal set

• For Example: If your goal is 18 wallballs, you can break it up into three quick sets of 6 without having to really look at the clock

SUBS

Assault Bike

• Any Machine