25
Jul
What do you say at the bottom of the squat?
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.
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.