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What do you say at the bottom of the squat?

July 25, 2014

Today’s strength – Bottom Pause Back Squats – will require a 3 second pause at the bottom.  This can be very effective if you rely too much on a fast bounce out of the hole (not always a bad thing) or are tentative in the bottom position (usually because you are inflexible).

Pause Squats are an excellent way to develop confidence in the bottom of a Clean or Snatch, drugs as you will know whatever you catch, buy you be be patient and stand that weight up.  Additionally, it will identify weaknesses.  We are mandating a Pause today, but do not be afraid to use them in your squatting regularly.

See The Bell. See Sarah Ring the Bell. If you PR you RING THE BELL! 105# on the snatch today for this strong mama.

See The Bell. See Sarah Ring the Bell. If you PR you RING THE BELL! 105# on the snatch today for this strong mama.

Workout of the Day

Strength/Skill

Bottom Pause Back Squat – 

3 sets of 5

At the bottom of each Back Squat, have a partner hold you at the bottom for a good 3 count.  Use Mississippi, Watermelon, Bubblegum, Alligator, or Chimichanga to count.  NO SMILING!

Build to something heavy and you can add to each set.

Conditioning

“The Chief”

5 Rounds of

AMRAP 3

3 Cleans 135/95

6 Pushups

9 Squats

1 minute rest after each set

Start the next round where you left off.  Keep a running count.

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