Strength

Pausing Back Squat

OTM x 10:

1 Pause Back Squat*

• One second pause at:

1. Going Down at Parallel

2. Absolute Bottom of Squat

3. Going Up at Parallel

STIMULUS

• Working a Pause Back Squat today with 3 separate pauses

• Movement Order: You’ll squat to parallel, squat to full depth,  return to parallel, then stand to full extension

• There are pauses built in at three locations:

   * Pause for 1 second at parallel on the way down

   * Pause for 1 second at full depth

   * Pause for 1 second at parallel on the way up

• Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat

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

Body Armor

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100m Double DB Front Rack Walk

Rest 2:00 between sets.

STIMULUS

• A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

• Upper body and midline focus on today’s Body Armor

• On both weighted movements (bench and front rack walk), free to build over the three rounds

WOD

Layup”

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups

Directly into…

5-10-15-20-25:

KBS (53/35)

Wallballs (20/14)

HOME WOD

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders “

Cookie Monster” no equipment

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”