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Strength
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In 10:00 work up to:
Heavy 2 Rep Pausing Front Squat.
From racks, 2 second pause at bottom, build in weight each set.
Immediately into 10:00 to work up to:
Heavy 1 Rep Squat Clean.
From floor, build in weight each set.
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Conditioning
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“Dirt Nap”
Complete 3 rounds for time of:
15 Hang Squat Cleans, 115#/85#
15 Lateral Bar Over Burpees
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Andy getting his box jumps in!
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Today’s Strength!
We have a 2 part strength session today before we hit the conditioning. So you get twice as strong!
Pause Front Squats: These will be taken out of the racks so we can focus on the squat. You’ll be working up in weight completing sets of 2. Each rep will require a 2 second pause at the bottom. This is important! It will be challenging, but don’t short change the pause. We want a full 2 second count for each rep. The purpose of this is to improve the bottom position of your squat as well as improving your bottom position. Maintaining tension the hole time is crucial. You won’t be able to squat as heavy as you would without the pause, but that isn’t the goal.
Hang Squat Clean: Once we hit the 10 minute mark you’ll transition from the pause squat to working up to a heavy one rep hang squat clean. With your legs warm and positioning improved from the pause squats you’ll be primed for some good lifts. With only 10 minutes most won’t be in PR territory, and that’s fine, we’re just getting some heavy lifting in.
Today’s 2-for-1 will be fun, we’l see you in there!
