We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.
Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.
WARM UP
30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion
Bergener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...
BUY IN
3 position Clean (floor,hang,high hang)
3 sets @ 80% 1RM
3 sets @ 85% 1RM
SKILL
Push Up standards
WOD
Every 90 seconds for 15 minutes (10 sets)
5 Burpees
10 Box Jumps 24/20
6 Push Ups
*scale reps if needed. 15-20 seconds rest between RDS is ideal
CASH OUT
3 sets of 5 reps C2B pull ups with band if needed
MOBILITY
Lats
*scale reps if needed. 15-20 seconds rest between RDS is ideal
CASH OUT
3 sets of 5 reps C2B pull ups with band if needed
MOBILITY
Lats
if something other than what is listed needs attention/mobility work...let us know
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