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Wednesday March 13, 2019

10
Mar

Wednesday March 13, 2019

Pause Overhead Squat

3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

“Wednesday Primer”

Rotating stations “On the 1:30” x 18:00 (Twice through):

Station #1 – 1:00 Moderate Row/Bike/Run

Station #2 – 10 Thrusters (95/65) + 10 Pull-Ups

Station #3 – 1:00 Moderate Row/Bike/Run

Station #4 – 10 Overhead Squats (95/65) + 3-5 Bar MU

Station #5 – 1:00 Moderate Row/Bike/Run

Station #6 – 10 Deadlifts (225/155) + 10 single arm DB Hang CJ (50/35) 5/each side

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