Thursday 09/17/2020

STRENGTH

Box Back Squats with a Pause

6x3

using tempo: 3-3-X-1 (in normal English = 3 sec down, 3 sec hold, xplode up, 1 sec at the top)

*set up a box or bench beneath you so that your hips stay above parallel at the bottom of the squat.

*complete the rep like a regular back squat, but slow your tempo on the way down . When you reach your box (softly) hover slightly above the box for 3 seconds, before standing back up. (There’s no resting or sitting at the bottom)

*since this is a new ish movement for most of us, AND we are pausing at the bottom, there are no recommended percentages for today’s strength. Start your first set with a weight you know you can handle. Then add weight as needed for the rest of the sets!

WOD

“Sprint Strength”

For Time:

30-20-10

Back Squat 135/95#

15-10-5

Strict Pull Up

10min Time Cap (this is a very generous time cap) go fast!!