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

October 28th 2013

October 27, 2013

Warm Up

Run 800M

6-8 min. Hip/leg mobility and prep for

Day 1 of Week 3 of the Hatch Squat Cycle

Strength

Back Squat 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85%

Front Squat 1×5@60%, 1×5@70, 1×5@75%, 1×5@80%

WOD

8 min. AMRAP of:

-10 GHD Sit Ups *from upright position, shoulders break the plane of the hips, back to an upright position*

-30 sec. L Sit on Rings

*if you can’t perform the GHD Sit Up, 15 Ab Mat Sit Ups*

Advanced Athletes

-Snatch Triple from blocks above the knees, 4-5 work sets

-3RM Heavy Snatch High Pull from blocks above the knees, 4-5 work sets

-Clean Triples from the blocks above the knees, 4-5 work sets

-Push Press 3RM, 4-5 work sets

-Back Squat 5RM, 4-5 work sets

then,

7 min. AMRAP of:

-1 Rope Climb

-2 MU’s

-3 Deficit HSPU on Paralletes (deficit of shoulders even with hands)

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