## Pause Plus

Felt some fatigue in my legs when I woke up in the middle of the night. Got to CFi at 9 and warmed up with 100 walking lunges.

### Back Squats

Pause Back Squats (1s in the hole) + Back Squats

• 4+8 @ 45#
• 2+4 @ 135#
• 2+4 @ 225#
• 1+2 @ 265#
• 1+2 @ 295#
• 1+2 @ 315#
• 1+2 @ 325#

I had planned on working up to some heavy single pause squats, but then saw the combination at CrossFit Weightlifting and thought it looked fun to try. Definitely a new challenge doing for some regular reps after the pause squat.

### Accessory

5 Sets

• 12 JM Press (45-55-60-65-70#)
• 12 Incline DB Bench Press (45°, 40-40-44-44-44#)

The JM presses felt easier today and I bumped up some of the sets. Not a lot of dumbbell options at the gym so I tried some kettlebells. Completely changes the incline pressing! I think the angle due to the KB ended up using the triceps a lot more and they were already smoked.

### Gymnastics

• 30s Muscle-ups
• 1:30 Rest

I was going to try to get a set of 6 every time through. Did it in 21 seconds the first round, but then couldn’t get another 6. Did 5-5-4 the last 3 sets.

### Conditioning

4 Rounds

• 5 C&J (135#)
• 10 T2B
• 200m MB Run (20#)

Went unbroken the first two rounds, then single clean and jerks and 7-3 T2B the last two rounds. Finished in 9:29. Should have pushed to keep going unbroken. Been so concerned with squats lately that my mental game and conditioning has taken a hit.