10/31/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.


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

Split Jerk x 2 reps
3 sets @ 90%
2 sets @ 95%

SKILL

Wall Walks - Hips, stomach and chest should all touch wall

WOD

1 Wall Walk
30 American KBS 53/35
2 Wall Walks
25 KBS
3 Wall Walks
20 KBS
4 Wall Walks
15 KBS
5 Wall Walks
10 KBS
6 Wall Walks
5 KBS

CASH OUT

3 x 1 minute ring support hold

MOBILITY

shoulders

if something other than what is listed needs attention/mobility work...let us know