Saturday 4/9/16

If you haven’t noticed I started implementing the Hatch Sq. Program. Cycle 1 will run for the next 4 weeks. I have decided to focus the next 4-8 weeks of our template on the single most important movement in all of strength training… the Squat.

I am convinced that adding strength to the Squat is the best way to add to all lifting numbers. The fact that we have almost no 450/275# plus squatters (in fact, we don’t have many above 400/250#), but have multiple athletes with 330/220#, is something that I like to call “really weird”. The Squat is the most basic and useful tool for strength development. If you disagree with this notion, or think that there is a “too strong” then slap your self.

There will be some tweaks to the template to fit the overall volume of the programs, but the majority of the daily work will remain the same. Our conditioning pieces will show most of the changes, as they will focus more on gymnastics, calisthenics, and general aerobic capacity work.

Until we begin the off-season program… this is how we will continue our training.

BB WORK:
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

METCON A:
25 Cal Row
15 Deficit HSPU 6/4″
30 OHS (95/65)
12 Deficit HSPU 6/4″
24 OHS (95/65)
9 Deficit HSPU 6/4″
18 OHS (95/65)
25 Cal Row

METCON B:
AMRAP 15:00
5 Power Snatch (145/85)
Run 200m

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