Pause Back Squat (5 x 3)

3 Second Pause in the bottom

For these reps you will pause in a VERY active position in the bottom of the squat before you stand.

The bar will be on the back.  Feet are shoulder width apart.  Heels down.  Tighten the belly and then reach the butt back and go down as you fight to keep your chest UP!  Drive the knees out and keep the heels down.

Get the butt lower than the knee at the bottom with NO rounding of the back.  Do NOT relax in the bottom/pause position.  Count to 3 and then with no re-bounce stand up.  You will need to go much lighter than your normal 5 x 3 back squat.

Rest as needed between sets.

Accumulate 3 min Chin Over Bar Hang.
Overhand Grip.

CHIN OVER!

There is also a chin over bar hold in this week's gymnastics.  You may choose to only do this part once this week if you want or get the extra work.  We want to make sure you get it in somewhere!

Your score is the total time it takes you to accumulate 3 minutes.  You may cut to 2 minutes if you aren't getting at least 20 seconds holds.