Pausing Back Squat
5 Sets of 3:
Set #1 @ 65% of 1RM
Set #2 @ 70%
Sets #3, 4, 5 @ 75%
1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Rest as needed between sets.
3 Rounds:
200 Meter Run
20 Wall balls (20/14)
200 Meter Run
15 DB Hang Clean and Jerks (50/35)
The Yearly Training Plan
Right now we are in the off season which is a time to recover, and relax a bit. I encourage you to try some new events, a spartan race, or mountain biking, or hiking. Anything active is fine. Allow your body to recover from the niggling aches and pains that accumulate over the year.
The plan is very similar to what many strength and conditioning athletes do for their long range plans. This is a year long cycle that prioritizes certain aspects of training, depending on how close we are to the CrossFit open.
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