11/13/14

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.

3 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 @ 60%1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 75% 1RM

then

Front Squat
5 reps @ 60% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM

rest ~2 min between sets

SKILL

Muscle Up - Scaling

WOD

Row 500m
5 muscle ups
Run 435m
10 HSPU
100 double unders
20 Ring Dips

Time cap: 15 minutes

CASH OUT

Strict press @ 75%
5-5-5

MOBILITY

Triceps

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