Pause (Daily Workouts – 021226)
Before Getting Started
02/12/26
Pause
| 1A | Lateral Lunge | 2 x 8e |
| 1B | KB Swings | 2 x 8 |
| 2 | Hang Power Snatch | 4 @ 55% |
| 3 x 4 @ 65% | ||
| 3 | Pause Back Squat* | 5 @ 50% |
| 4 @ 60% | ||
| 2 x 3 @ 70% | ||
| 2 x 3 @ 75% | ||
| 4A | Bulgarian Split Squat | 3 x 8e |
| 4B | Floor Slider Leg Curl | 3 x 5 |
| 5A | Calf Raise | 3 x 20 |
| 5B | Med Ball Situp and Throw | 3 x 10 |
Coach’s Notes
Starting with Hang Power Snatches, one of my favorite Olympic movements. I’ve kept the weight relatively light – these reps should be fast and snappy.
If you’re not comfortable with Hang Power Snatches, here is a list of potential subs that will work well.
*Next, we’re hitting some Pause Back Squats. This piece is critical when doing pause reps with Back Squat – pause does NOT mean relax. Stay tight and braced throughout the rep, including the pause. This means breathing between reps is even more important than usual.
After the Back Squats, we have Bulgarian Split Squats – these can be bodyweight or you can grab some dumbbells for some added resistance. They are supersetted with Floor Slider Leg Curls. If you don’t have Floor Sliders, a simple towel can work great as well depending on the floor surface.
Finally, for the Med Ball Sit-up and Throws, if you don’t have a wall to through in to (or a partner to throw to), just keep them as regular sit-ups.
