October 17, 2022

Posted By: Christi

Heavy Day!

We will be working variations of the back squat over the next 9 weeks. We will see pause, tempo and regular squats varying the movement every 3 weeks. First 3 weeks…

Pause Back Squat

Our heavy day today will be the start of our back squat progression. You will build to a challenging set of 7 pause back squats and perform a total of 3 sets. For the pause back squat you will pause for :03seconds at the bottom of each rep. This is such a valuable lift to help learn control and build strength at the bottom of your squat.

Post Work
4 rounds for quality of:
8 DB Bench Press, pick load
8 L/8 R Single Arm Dumbbell Rows, pick load
Rest 1-2 mins

Similar to the main strength piece we want you to lift the most amount of weight you can for each set. The dumbbell bench press should be heavy and challenging but also done in an unbroken set of 8 reps. The single-arm dumbbell row should also be heavy and challenging while done in an unbroken set of 8 reps. Focus on moving for quality while resting 1-2 minutes between sets.