2-Sec Pause Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting our Snatch complex for our cycle.  Percentages go up, so stay tight through the complex.  To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch.  Be careful when setting the bar on your back for the Snatch Balance.  Don’t knock yourself in the head or land right on the neck.  The bar should land between your traps. The hardest part for most folks will be the Snatch Balance.  Remember, dip, then VIOLENTLY extend the hips.  As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat.  The goal is to be at the bottom of the squat right as the arms lock out.  This movement is a great tool to help with timing your squat snatch.


EMOM for 16 Min:

Odd – 12/9 Cal Row

Even – 5 Push Press, 3 Push Jerk (135/95)

The barbell comes from the ground, so clean it up, perform 5 push press and 3 push jerks before you put it down.  If you are not able to make it through all the reps without dropping it, simply pick it back up and finish.  This is a good time to practice using stretch/reflex for the multiple reps, but don’t let your back or shoulders round forward.  Keep the core tight throughout!


Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed


Cool Down:

Thread the Needle hold – 1 min per side


Video courtesy of Group HIIT.  Quick demo of Thread the Needle pose.


Roll out back

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