Here is a good demo by top regional female athlete Chyna Cho of what I’m looking for in today’s pause squat work. Just a simple one second pause in the bottom of each rep without utilizing a bounce to help drive out of the bottom. Pause squats are a great dynamic variation that allow you to build explosive power out of the hole. They also have great translation to the Olympic lifts. There have been many times that I have found myself buried at the bottom of a heavy squat clean attempt where I missed the timing on the bounce and needed to be explosive in driving out of the squat from essentially a dead stop at the bottom. Check out the video.
Strength: Back Squat 5×3 @ 50-55% w/ 1 sec pause on each rep
(no bounce out of hole)
12 min AMRAP
x3 squat clean thrusters (95/63)
x6 burpee over barbell
x12 T2B/K2E/Knee Raise