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.
4 weeks left! Hang in there
WARM UP
30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat
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
3 x 5 reps @ 75% 1RM
then
Front Squat
4 x 5 reps @ 65% 1RM
rest ~2 min between sets
SKILL
Toes 2 Bar
WOD
12 min AMRAP
35 DU
10 TTB
5 OHS 115/75
5 Hang Clean 115/75
CASH OUT
Strict Press 3 x 5 @ 65%
MOBILITY
Lats
if something other than what is listed needs attention/mobility work...let us know
CASH OUT
Strict Press 3 x 5 @ 65%
MOBILITY
Lats
if something other than what is listed needs attention/mobility work...let us know
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