10/28/2014

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

3 position Snatch (floor,hang,high hang)

3 reps @ 85%

3 reps @ 90%

SKILL

Testing Muscle Endurance

WOD

"Nicole"

20 minute AMRAP

400m Run
Max Rep Pull Ups (unbroken)

*Note the number of pull ups completed in each round. For example, if you did 7 rounds you should post 7 PU numbers. That's your score.

CASH OUT

Clean Pull on 45# plate

5 x 5 @ 80%

MOBILITY

LATS - Mobility WOD - Try the yoga block + lax ball at the end.  You're welcome.

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