1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

October 14th 2013

October 13, 2013

Warm Up

Run 800M

then,

6 min. to mobilize hips and legs in prep. for the beginning of the Hatch Squat Cycle.  You will be squatting 2 days per week.  We will schedule these days for Monday and Thursday, but, if you are not here for Thursday, YOU the athlete must take the initiative to squat one other day during the week.  This is a 12 week squat cycle, but it’s well worth it, you will increase your squatting strength and technique greatly while on this cycle.  Take full advantage of this and plan on focusing on this.

Strength

Back Squat 1×10@60%, 1×8@70%, 1×6@75%, 1×4@80%

Front Squat 1×5@60%, 3×5@70%

WOD

21-15-9

Toes to Bar

KB Swings (32kg/24kg)

Advanced Athletes

-Snatch Doubles (Floor+Below Knees), 4-5 working sets

-Hang Snatch High Pulls 5RM, 4-5 working sets

-Clean+Jerk (2+1), 4-5 working sets

-Back Squat 3×5, same weight for all sets

then,

10 min. AMRAP of:

-25 Double Unders

-Max Reps Unbroken MU’s

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