Friday Aug 05

Pause Back Squats

Warm Up

General

30sec Easy Row or Bike

30sec Air Squats

30sec Moderate Row or Bike

30sec Full squat T-spine rotation

30sec Hard Row or Bike 

Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg 

Specific

3 sets

5m/5m Banded monster walks

5-3-1 Squats @Asecending Tempo 4.1.X.1 

Weightlifting

Paused Back Squat

5 x 1 @90%+

Rest as needed between reps

Pause 2 seconds in the bottom 

Workout

For time

1000m Run

50 DB Step-ups 22.5/15 Kg, 24/20”

50 Wall balls 20/14lbs

50 DB Snatch 22.5/15 Kg

1000m Run

TC: 22 min

Score: Time

Scaling Options

Fit

400-800m Run

50 Step-ups @ 20″

50 Wall Balls @ 14/10 lb

50 DB Snatch @ Light  

400-800m Run

Intermediate

800-1000m Run

50 DB Step-ups @15/10 Kg

50 Wall Balls @ 20/14 lbs

50 DB Snatch @15/10 Kg

800-1000m Run 

Accessories

Banded Single leg RDL

3 x 10/leg

Rest 30-45 sec between legs and sets

Hold 2 sec at the bottom + explode up 

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