Pausing Back Squats and Putting a Bow On It
The Open is Over. How are you feeling about it? Are you experiencing DOMS? How about a general let down feeling emotionally? It is not unusual to feel cranky or depressed after a major competitive effort. And make no mistake, the Open is a whopper of a competitive effort. You have to wind yourself up, perform at your highest peak then climb down from the mountain, sit for a minute then do it all over again for 5 WEEKS IN A ROW. There are tons of articles out there discussing the what’s, why’s and how’s to deal with the aftermath. Here, here, and here are a few good reads about putting a bow on it. If you need any support through this time please do not hesitate to talk to any of your coaches through this time. We are here to help you set new goals, address any physical aftermath and encourage you to stay happy and healthy.
For today’s work, keep enjoying the pausing back squat work, it’ll be so exciting come tester week to see how much your back squat will have improved. Really take advantage of that 3 second pause to think about driving out of the bottom of the squat with strong knees and a feeling of strong balance from your feet.
How’s your pull-up work coming along? I really hope you’ve been taking advantage of the 20 pull up challenge opportunity. If you’ve been blowing it off, it’s never too late to start–today is a particularly good day for it given the work before hand. Your shoulders and hollow position will be well warmed up with the metcon work so have at it!
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Friday’s WOD
Pausing Back Squats
3×5
Start at 65% of 1RM
Hold at bottom under tension for count of ‘3 Mississippi’. No bounce to come up.
21-15-9
Ring Push Ups
GHD Sit ups (sub candlestick sit ups)
Back Extension (Sub supermans)
Cash Out: 20 Pull up Program
Shoulder Stretch – T’s and Y’s
2015 04 02