Skill
Back squat w/2 second pause in bottom of squat
3-3-3
Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning. Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet and your CHEST UP. Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up. Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most. As always, we’ll review our standard spotting technique for back squats so be aware and available if your cohorts are testing a heavy lift and need spotters.
WOD
for time
50 Kettlebell swings 32/24 kg
50 Box jumps 24/20″
50 Kettlebell swings 32/24 kg
Workout notes
We’ve got another chipper on the menu today. There is a large set of box jumps sandwiched by two large sets of kettlebell swings. Your score for this workout will be the total time it takes for you to complete all one-hundred and fifty reps. Similar to our wall ball/run/wall ball workout from earlier in the week the optimal strategy for most will be to start with a large but sub maximal set and then chip away with moderate sized sets that you are able to sustain with short rest. When it comes to a large set of box jumps you’ll want to work at a steady and sustainable pace. That means resting momentarily on top of the box or between reps on the floor.