The start of our final Strength cycle for 2019!


2-Sec Pause Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics. What better way to kick it off than with Pausing Back Squats!  Descend into the bottom of a Back Squat.  Once the crease of your hips is below your knees, hold that position.  Don’t let your body sink down.  Keep tension and remain still for the 2-second count (one-one thousand, two-one thousand).  Then, shoot UP out of the squat.  It will be VERY important to keep tension in your legs, and tightness in your core so you can come up with speed.  Increase weight every set.  The goal is to use a weight where the last rep of every set is super hard!


Get as far as you can in 15 Min of…



Cal Assault Bike

* 30 Double Unders between sets

This one will burn the legs and lungs!  So, begin with a 20 Cal on the Assault bike, then perform 30 Double Unders, then back on the assault bike for 18 cals, then 30 dubs, then 16 cals, then 30 dubs, etc… See if you can make it to the end (2 cal assault bike and 30 dubs).  It is possible, just won’t be pleasant 😊


Scaling Options:

DUs -> 60 SUs per round


Cool Down:

Couch Stretch – 2 min per leg


Calf Stretch on rig – 2 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s