Pausing Back Squats Rinse, Repeat
A little help from your friends is sometimes all you need…
We’re really digging in here with this back squat work. Hopefully you’ve made some gains (not a ton, though– you’ll have plenty of opportunity to push the big weight around soon–I promise!), and have learned or are coming to understand that when you are in the pause at the bottom, you can NOT LET GO of your posture/core/attention to detail, etc. When you are in the hole it is your opportunity to get everything right with your body before you press up so take the opportunity to check in with yourself then rinse, repeat. I’m giving you lots of time to work on this with a 3×5 rep scheme so take advantage and stick with a weight that allows you to make every set perfect.
Now, remember all that core work we did yesterday? We get to use it in our DU efforts today. If you can maintain a hollow position while getting your DU’s done, you will save your shoulders a lot of agony in the AMRAP.
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Wednesday’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.
5 minutes ME double unders
AMRAP 12 Minutes
5 Cleans (135/95)
10 Push Ups
15 Double Unders
Cash Out: 20 Pull up Challenge Programming or STRETCH
2015 04 07