10/2/13
5 Minutes of Hip/Back/Calf/Ankle Mobility
A- WU- Row 1K@ 90% RPE + 2 Rounds of: 20 K.B. Goblet Squats (20/12kg)/10 Each Same Side K.B. OH Back Lunge
B- Olympic Squat- 10@60% + 8@70% + 6@75% + 4@80% of 9/30/13 (Tempo-2/1/x/1); 90 Seconds Rest Between Sets
C- Front Squat- 5@60% + 5/5/5@70% (Tempo- 2/0/x/1); 90 Seconds Rest Between Sets
Hatch Squat Cycle Downloadable XL Spread Sheet
D- 8 Minute AMRAP of: 10 Each D.B. or K.B. Lunge (HBD)/10 AB Mat or 5 GHD Sit Ups/5 Strict Chin Up
What is the hatch squat cycle?
I like the way this gal writes about the Hatch Cycle –
http://www.down2wod.com/hatch-squat-cycle/
Kettle bell
A-WU-9 min AMRAP
250m row/ 10 goblet squat (16kg)/ 5 GHD sit ups/ 5 each racked lunge (8kgx2)
2 rds + row + squats
B-KB FS 8×8
1 set @ 8×2
4 sets @ 12×2
3 sets @ 16×2
C- KB hang power clean
5 min AMRAP – 8×2 – 71
D-5 min AMRAP
5 T2B/ 5 each renegade row (15)/ 5 each back lunge (12kg) -4 rds
Warm up – shoulder & hip mobility
Hang Squat Snatch from the 15″ Jerk Box – 3/3 @ 50lbs 3/3 @ 55lbs 3 @ 60lbs 3 @ 65lbs 1 @ 75lbs
Front Squat – 5 @ 105lbs 5/5/5 @ 115
Split Jerk off the Jerk Box 3/3/3/3 – 75/95/105F/105F
Oly Squat – 10@ 115lbs 8 @ 125lbs 6 @ 135lbs 4 @ 145
GHD SIt ups 10/10/10
A: 7min AMRAP 250m row / 10 Zercher Squat w/ 95# stone / 10 OH 45# plate lunges – 3rds + 250m
B: Oly Squat – 10@185 / 8@215 / 6@230 / 4@245
C: Axel Zercher Squat – 5@132 / 3@152/152
D: 7min AMRAP – 5ea lunge(20kgx2) / 5 T2B / 5 Strict Pull Ups – 3rds
A. 1000m row – 3:30 / 2 rounds 20 goblet squat 20kg KB, 10 each side KB OH back lunge – NFT
B. Hatch Cycle – this is gonna be a tough nut to crack. My form regressed today. Not hitting depth and letting my knees get too far forward.
Back Squat – 220×10/255×8/275×6/290×4
Front Squat – 135×5/160×5/160×5/160×5
C. I no repped the metcon, felt light headed and sat out. Not eating between 9:30a and 4p might have played a role. Some days are better than others.
5 Minutes of Hip/Back/Calf/Ankle Mobility
A- WU- Row 1K@ 90%
3:39
+ 2 Rounds of: 20 K.B. Goblet Squats (20/12kg)/10 Each Same Side K.B. OH Back Lunge
B- Olympic Squat- 10@180 + 8@210 + 6@225 + 4@240 of 9/30/13 (Tempo-2/1/x/1); 90 Seconds Rest Between Sets
C- Front Squat- 5@156 + 5/5/5@182 (Tempo- 2/0/x/1); 90 Seconds Rest Between Sets
Hatch Squat Cycle Downloadable XL Spread Sheet
D- 8 Minute AMRAP of: 10 Each D.B. Lunge (45×2)/5 GHD Sit Ups/5 Strict C2B Chin Up
4 rounds
15″ block snatch
3/3@117
3/3@127
3/3@137
3@156
Behind the head jerks
3/3@221
Late Post
A- WU- 7 min AMRAP- 250m row/10 atlas zercher squat (45#)/10 ea OH Lunge (25#)
B- Olympic Squat- 10@60% (115) + 8@70% (125#) + 6@75% (135#) + 4@80% (145#)of 9/30/13 (Tempo-2/1/x/1); 90 Seconds Rest Between Sets
C- Zercher front squat 5@ 65# 3×5 @75#
D- 7 Minute AMRAP of: 5 Each D.B. or K.B. Lunge (HBD)/5 T2B/5 strict pullups 4 rounds+5+5+3