We have a fun week of programming ahead. Monday will be Front Squats (with a 3 second pause at the bottom) and ‘Running Cindy”. Pause reps are the opposite of ballistic or plyometric training. Rather than taking advantage of the elastic components of our muscles, pause reps force you to face your challenge with strength and strength alone.
Pausing at the bottom of the repetition allows the elastic energy to dissipate while simultaneously breaking your momentum. There is no stored energy to take advantage of, no kinetic energy to roll with. When you pause, all you’ve got is your muscles to produce the force you need. No tricks, no cheats, just pure strength.
We did a version of running Cindy a few weeks ago, but with a 400M run (vs. a 200M run this time). Faster sprints with less distance means more time to squeeze rounds in, so move quickly and get after it!
Meet our newest members and foundations graduates! Jason (“Jay”) and Rikki…