Strength
Pause Overhead Squat
3 Sets of 1 Pausing Repetition (:03 in bottom)
All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a :03 pause in the bottom of the squat.
W.O.D.
Rotating stations "On the 1:30" x 18:00 (Twice through)*:
Station #1 - 1:00 Moderate Row/Bike/Run
Station #2 - 10 Thrusters (95/65) + 5 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Run
Station #4 - 10 Overhead Squats (95/65) + 1-2 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Run
Station #6 - 10 Deadlifts (225/155)
*Athletes should stagger start or begin on different stations so only one deadlift bar is needed for athletes using the same weight
These workouts are meant to keep the blood moving and conditioning up as we train through the Open; however, if the amount of volume causes an abnormal amount of soreness or exhaustion, reduce the reps or weight. These are a primer for the intensity of the Open workouts.
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