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
Back Squat
5 reps @ 65%1RM
5 reps @ 70% 1RM
5 reps @ 75% 1RM
5 reps @ 80% 1RM
then
Front Squat
5 reps @ 60% 1RM
5 reps @ 65% 1RM
5 reps @ 65% 1RM
5 reps @ 65% 1RM
rest ~2 min between sets
SKILL
Todays Complex
WOD
10 min AMRAP
1 Power Clean
2 Front Squat
1 Jerk
Rx:135/95
CASH OUT
Muscle Snatch and Snatch Balance
3 sets @ 75%
3 sets @ 80%
3 sets @ 85%
of each exercise , done in any order
MOBILITY
All the legs
if something other than what is listed needs attention/mobility work...let us know
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