pic courtesy of PorjectManager.com



2-Sec Pause Back Squat


Increase weight ea set

Compare to 28Oct

Video courtesy of Catalyst Athletics.  Re-test week is here!  Time to see if the weeks of work has paid off!  Today, we re-visit the 2-sec pause Back Squat 5X5!  Remember to keep tension in your legs and core during the pause.  Goal is to go heavier each set than you did on 28Oct.


Every 4 Min for 4 Rounds:

30 Air Squats

20 Deadlifts (225/155)

10 Burpee Over Bar

So, during a round, if you finish the 30 Air Squats, 20 Deadlifts and 10 Burpee over Bars (not bar-facing burpees) in less than 4 minutes, rest until the next round starts up.  If you are unable to finish all the work within the 4-minute period, at the end of the round, stop and start up the next round, but decrease your rep scheme by 5 reps per movement.



Scaling Options:

Air Squats -> to depth

Bar weight -> 185/130 -> 155/110 -> As needed

Burpee Over bar -> can step over bar instead of hop


Cool Down:

Couch stretch – 2 Min per leg


Banded hamstring stretch – 2 Min per side

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