Strength
3, 2, 1, 0 Pause Back Squat
Build to a heavy set for the day on the 3, 2, 1, 0 Pause Squat.
Then use the same weight for 2 sets of 4-6 reps with no pausing on any reps.
*Perform 4-6 kettlebell thoracic rotations per side between sets*
Notes
The 3 pause squat will have a :04 pause just above parallel on the descent, another in the very bottom, and another just above parallel on the ascent.
The 2 pause squat will have a :04 pause just above parallel on the descent and the ascent, with no pause in the bottom.
The 1 pause squat will have a :04 pause just above parallel on the descent.
The final rep be performed with no pause.
Move with an explosive intent as you stand up out of the pauses and out of the bottom of the squat.
For the kettlebell thoracic rotations, ensure you keep your knee in contact with the ground to avoid rotating out of the hips or lumbar spine instead of the thoracic spine.
Conditioning
3 rounds
12-15 calories
15 single arm devil press
then
200 ft farmer’s carry walking lunge
14 min time cap
Notes
Today’s metcon is 3 rounds of calories and single arm devil press followed immediately by a little bit of lunging. Your score will be the time it takes to complete the 3 rounds plus the lunges, or work completed at the 14 minute time cap.
Calories should take no longer than about 1:00. You may lower the number of calories to 10-12 if this pace sounds unsustainable.
Your dumbbell should be light moderate and you will alternate hands each rep.
For the lunge, you will hold the dumbbell in one hand down by your side, and switch hands every 25-50 ft.