Weightlifting Track: Paused Power and Front Squat Strength
Friday, June 5, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Pause training kills momentum and exposes every flaw in your posture. You can’t cheat the receiving position when you’re forced to sit in it for three seconds. It’s a brutal way to build stability. Drive through the floor. Stay tight.
The Protocol
Barbell Prep
Bar only:
6 Muscle cleans + 6 PP
5 Power cleans + 5 FS
4 Clean & jerks
Light weight 1-2rds: 3x Push Press 3x Front squat 3x Hang Clean + PJ 3x Clean + jerk
Score type: Not Scored
2 Pause Power Clean + 2 Pause Split Jerk
5X @ 70-80%
*Pause in the receiving position of both for 3 seconds.
Score type: Load
Front Squat
3x5 @70-80%
Score type: Load
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warm-Up | 15 min | General movement prep, barbell complex, mobility for today’s lifts |
| Work | 30 min | Build to working loads or max effort on primary lifts |
| Barbell Prep | 15 min | Snatch and/or Clean & Jerk barbell complex |
Total class time: approximately 60 minutes.
Movement Glossary
Pause Power Clean + Split Jerk — A clean and jerk where the athlete stops for three seconds at the bottom of the catch for both movements. This removes the “bounce” and forces a stable torso. Focus on keeping the chest up during the pause.
Front Squat — A squat performed with the barbell resting on the front of the shoulders. It tests core rigidity and quad strength. Keep your elbows high to prevent the bar from rolling forward.
FAQs
Q: Why am I pausing for three seconds instead of just hitting a rep?
A: The pause forces you to find your balance and stabilizes your center of gravity. It prevents you from relying on momentum, making your actual max lifts feel more secure.
Q: How should I manage my intensity across the five sets?
A: Aim for consistency. If your form breaks down during the pause, drop the weight slightly so every rep looks identical.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136