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

October 17th 2013

October 16, 2013

Warm Up

Run 800M

then,

6-8 min. to mobilize and prep for Day 2 of Week 1 of the Hatch Squat cycle.

Strength

Back Squat 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%

Front Squat 1×5@60%, 1×5@65%, 2×5@70%

*breaking roughly 2 minutes between sets*

Skill

15 minutes Handstand Work

*take this time to work on your kipping Handstand Push Ups, strict HSPU, or walking on your hands. *

Advanced Athletes

-Power Snatch 1RM, 4-5 working sets

-Snatch Grip PP+OHS (3+2), 4-5 workig sets

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

-Weighted Pull Ups, 3×5 same weight for all sets

-Box Jumps 3×5 same height for all set/reps

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