A. Pause back squats – 5×5 @ approximately 70% (increase from last week). Pause 2 seconds in the bottom of each squat. Focus on good form in the bottom of the movement, and a powerful drive up. For those of you who rely a lot on the bounce in the bottom of your squat (you probably know who you are!), you may need to scale back your weight a bit. Our priority here is a good position – not only in the bottom of the squat, but on the drive up as well. Check your ego at the door, and take an honest look at your technique (or ask your coach).
B. For 15 minutes (5 rounds of each movement):
Minute 1: 6 ring dips (or a hard push variation) + 6 jump squats
Minute 2: 6 strict pull-ups + 6 toes-to-bar (modify as needed)
Minute 3: 6 pistols per leg (modify to moderately weighted lunges, or scale the reps)
…Etc.
We are aiming for 30-45 seconds of work at most, so scale your movements appropriately.