10/30/2014

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

Back Squat
2 sets x 5 reps @ 65%1RM

3 sets x 5 reps @ 70% 1RM

then

Front Squat
4 sets x 5 reps @ 60% 1RM

rest ~2 min between sets

SKILL

Sprints

WOD

Run 435m x 3+ (do more as time permits)

Rest 1:1

CASH OUT

Push Press 

5 sets x 3 reps @ 85%

MOBILITY

Quads/Hamstring

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