March 30, 2022

Posted By: Blake

Heavy Day!

Pause Back Squat
*3 sec pause at the bottom of each rep

Today is our heavy day working the pause back squat with a descending rep scheme. Ideally, you are working up in weight with each set taking one set roughly every 3-minutes. For each rep you will be pausing :03seconds at the bottom. Focus on staying true to this pause and only building in weight so long that you can maintain position. At the bottom of the squat, we want your midline stable, chest in an upright position and knees tracking just over the toes. Avoid squatting too deep. Your depth should allow you to maintain tension.

Accessory Lifts:
“6 Round Tabata Mash”
Hand Release Push Up
Seated Good Morning
Banded Row
-6 Rounds of :20 sec of work and :10 sec of rest rotating through each exercise till you complete 6 full rounds

Post Work 1x:
1min per side True Hip Stretch
2-3min Adductor Stretch