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

October 21st 2013

October 20, 2013

Warm Up

800M Run

then,

6-8 min. Hip/leg prep. for squatting

Strength

Day 1 of Week 2 of the Hatch Squat Cycle

Back Squat 1×10@60%, 1×8@65%, 1×6@70%, 1×6@75%, 1×6@80%

Front Squat 1×5@60%, 1×5@70%, 2×5@75%

WOD

4 rounds total, alternate 2 rounds Tabata (20/10) of each:

-10 yd. Shuttle Run Holding med. ball over head

-10 yds. Broad Jump holding med. ball

Advanced Athletes

-Snatch (3 sec. pause below the knee) 1RM, 4-5 work sets

-Hang Clean 1RM, 4-5 work sets

-Clean Pulls from blocks above the knee, 3RM, 4-5 work sets

-Front Squat 3RM, 4-5 working sets

then,

7 min. AMRAP of:

-7 Handstand Push Ups (Hands on 45’s)

-7 Wall Balls (30# WB!)

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