Our new training phase has started and there will be heaps of paused reps. It bares repeating the reason for introducing all these paused reps is to improve individual segments of all compound movements like squats deadlifts, olympic lifts etc. but also to improve everyones bottom position in the squat. During our last squat cycle a lot of members seem to either bounce out of the bottom position or lose tension in the bottom position. We saw that as a clear weakness and something that needs to be addressed. A bounce out of the bottom of a Clean is recommended with heavy loads so you don’t get stuck at the bottom, but you need the strength to do it without hurting your knees and back. That is what we are going to work on over the next 12 weeks.
Stick to the pauses prescribed and you will see huge gains in all your lifting. Keep doing what you have been doing and you will likely plateau and not see any significant change in your strength level, the choice is yours.
Christian
Tuesday 160719
Monthly Skill: Handstand Push Ups
E2M for 12 min
Level 1: 5 Strict HSPU + 10 Kip. HSPU
Level 2: Progressions to link HSPU
Level 3: Pressing Strength to get your first HSPU
MetCon: For Time
2 Rounds of:
20 Alt DB Snatches 22.5/15kg
20 TTB
2 min Rest
2 Rounds of:
20 Single arm DB Thrusters 22.5/15kg
20 V-Ups
2 min Rest
1 Round of:
20 Alt DB Snatches
20 TTB
1 min Rest
1 Round of:
20 Single arm DB Thrusters
20 V-Ups
