2-Sec Pause Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.  Our final time hitting Pausing Back Squats before we re-test our 5X5.   Today, we’re looking or 5 heavy singles (increase weight each time), so go heavier than the 5X3 week. 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.  Remember, increase weight every set!


As many Reps as Possible in 3 Min of:

200M Run

7 Cal Assault Bike

Max Reps – Double Unders

* Rest 90 Second.  

Repeat 3 More Times


Score = Double Unders

So, the run and Assault Bike are your buy-ins each round.  Your score will be the total number of Double Unders performed through all 4 rounds.  Your goal should be to get through the run and Assault Bike as quick as possible to give you as much time as possible for Dubs.  Since there is a rets between rounds, go ALL OUT each round!  And as you’ll read below in the scaling section, today there is NO SCALE for Double Unders.  If you do not have double unders, every round after you do the run and Assault Bike, the rest of the time will be Double Under practice.  Practice is the ONLY way you are going to improve on this movement.  Who knows, today can be the day you get your FIRST Double Under!!!  Go for it!


Scaling Options:

Run –> 250M Row

Assault Bike -> ONLY scale if you are not able to get run and bike done in the 3 Minutes.  If that happens, cut cals down to 5


DU – No sub!  Take the remaining time and PRACTICE!  Today may be the day you hit a DU!


Cool Down:

Couch Stretch – 2 Min per leg


Calf Stretch on rig – 2 Min per leg

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