Monday 2/12/18..... #1. back squats, #2. thrusters, slamballs, DUBS

#1. Back squats 5x4 w/ 1 second pause at bottom


Coach’s Note: Stopping the squat at the bottom significantly reduces the amount of

stress placed on the lower back, but causes the legs to have to work much harder to

 push back to the starting position. This is because a pause gives the legs greater

 time under tension, and increases muscular recruitment. As the fast twitch fibres

 continue to fatigue during the pause, slow twitch fibres (and muscles) are recruited

 in order to help stabilize the body in that position. The more you perform pause

 squats, the more the body and brain gets used to recruiting slow twitch muscle

 fibres and builds the strength of the supporting muscles in the lower back, hips and

 abs, which bodes well for your overall squat numbers and strength in other

 movements. Furthermore, because holding a pause dissipates the stretch reflex (that 

‘bounce’ you feel when you drop down and explode up rapidly on a squat) and

 fatigues the muscles more prior to the concentric portion of the lift. Combining these

 things all together results in greater muscular strength and more POWER from

 having to drive out of the hole. 


#2. AMRAP - 12

     6 Thrusters (135/95)

    12 slamballs (50/25)

     30 DUBS