WOD – Monday 10/2

Thursday will be the first of six team series workouts. It’s all dialed in and ready for you and your partner to crush. You must do the workout with your partner, so make sure you find a time that works for both of you. If you have no idea what I am talking about, please come find me, shoot me and email or a text.

Spend 2 minutes in Z1
Then, 3 rounds
5 push-ups
10 air squats
5 pull-ups or ring rows

The Port’s squat mobility series

Pause back squats – build up to a heavy triple with a :03 pause in the hole
Pausing in weightlifting does a couple of really important things. It teaches you the importance of tension throughout an entire lift. Through that, you must learn how to control your breathing which can either really help or hurt you mid-squat. Think about taking a huge breath at the top, forcefully releasing a little air during your pause and then standing up while squeezing on to that last bit of breath. And lastly, it lowers volume significantly. Since the pause is so long, you won’t come close to your normal 3RM back squat. All these things will play a major role in today’s strength session.

“Party Time”
8 min AMRAP
8 burpees
8 deadlifts (225/155#)(185/125#)
Short and fast. Go out hot and stay at that level. Do not let up until the clock reads 0:00.

Accessory Work
Strict chin-ups – 4 sets of a sustainable number. Stay away from failure.
Temp push-ups – 4 sets of 4 to 8 push-ups with a 31X1 tempo. (3 seconds down, one second in the bottom, explode up, one-second rest between each rep)

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