10/21/2014

ANNOUNCEMENTS
Programming note:
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 Snatch (floor,hang,high hang)
3 sets @ 80% 1RM
3 sets @ 85% 1RM

SKILL

Rope Climb

WOD

3 RFT
Run 800m
1 Rope Climb
20 Front Squat 95/65

20 min time cap

CASH OUT

Clean Pull
w/ feet on 45# plates

4 sets x 5 reps @ 90% 1RM

MOBILITY

Hip flexors

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