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

October 31st 2013

October 30, 2013

Warm Up

Run 800M

6-8 min. hip/leg mobility work

Day 2 of Week 3 of the hatch Squat Cycle

Strength

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

Front Squat 1×5@60%, 1×5@65%, 2×5@70%

Skill

Handstand Work

*spend 15 min. working on Handstand position, kipping HSPU, and walking on your hands*

Advanced Athletes

-Hang Power Snatch (Above teh knee) 1RM, 4-5 sets

-OHS 3RM, 4-5 sets

-Hang Power Clean+Push Press (1+Max Reps), 4-5 sets

-Weighted Pull Ups 4x5reps

-RDL’s 4x5reps

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