Monday, September 30, 2013

WOD: Today we start the Hatch Squat Cycle.  For those of you who tested your 1RM’s last week you should be good to go!  Those of you who need to test 1 more lift, please get it done today or on Wednesday when we do our monthly “Test a Benchmark Day”.  Everyone following the Hatch Cycle will follow the programming for Group 1.  Everyone who chooses not to follow the cycle or for those just out of Basics (or those who graduate mid-way into our cycle) will fall into Group 2.  Everyone will do the accessory work per usual!  Please let me know if you have any questions.

Also, these Squat days will take up the majority of the hour, so please come to class with your numbers ready to go.  Do the math a few minutes before class starts so those lifting with you are not waiting on you!

Group 1: Hatch Cycle, Week 1, Day 1
Back Squat: 1×10 @ 60%, 1×8 @ 70%, 1×6 @ 75%, 1×4@ 80%

Front Squat: 1×5 @ 60%, 3×5 @ 70%

Group 2: Those not interested in Squat cycle, or those fresh out of Basics with no 1RM.

Back Squat: 5-5-5 reps
Front Squat: 3-3-3 reps

Accessory: 2×20 Barbell Back Rack Step-ups

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