WEEK OF 7/10-7/16

If you need more leg strength, go to 90% x 1, before every Hatch Squat session.

If you need more upper body strength, max out on push press and bench press before the prescribed reps and %.

Make sure to warmup and stretch thoroughly!

Monday – 7/11

1) Snatch with pause at shin and knee (3 seconds)  : 3×2 60%, 3×2  70%

2) Hatch Cycle Week 1, Day 1

3) Hyper extension 3×10-15 with weight (3 second pause at top)

 

 

Tuesday – 7/12

1) Power Clean + Hang Clean + High Hang Clean: 5×1+1+1 70%

2) Clean Deadlift (3 seconds down): 6 x 3  75% – every 90 seconds

3) Push Press: 1 x 5 60%, 2 x 5  70%, 3 x 5 80%

4) Situp 3×30-50

 

 Thursday – 7/14

1)  High Hang Power Snatch: 3 x 3 60%

2) Snatch (from blocks or hang below the knee): 4 x 3  70%

2) Hatch Cycle Week Day 2

Friday – 7/15

1)  Clean from block + 2 Front Squat: 5 x1+2 75%

2) Snatch Deadlift: 6×4 75% – every 90 seconds

3) Bench Press: 5 x 5 80-85%

4) Bent Over Dumbbell Row: 4 x 10

Saturday- 7/16

  1. Power Snatch 80-85% 3×2-3
  2. Power Clean 80-85% 3×2-3
  3. Clean Pull off block 110-120% 5×3
  4. Behind the Neck Snatch Grip Pullup 3×5-15 with weight if possible
  5. Dips on parallel bars with weight if possible 3×10-15

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