01Oct
Monday 121001
Pause Front Squats 5x3xM.E.
Rest 5 minutes.
Four rounds for time of:
24/20″ Box Jump, 9 reps
12 Chest-to-bar Pull-ups
95/65 pound Overhead Squat, 15 reps
Post loads and time to comments.
Coach Alex’s Notes:
Pause for a full three seconds in the bottom position, then explode up for the concentric part of the movement. Pausing in the bottom of the front squat will forbid the use of the stretch reflex, increase intra-muscular tension and vary the strength building stimulus.
Box Jump Variations [ wmv]
Comments (1)
Nate
20 min amrap of 2 muscle ups/4 hspu/8 2 pd kb swings
10 rds + 1 hspu