WEEK OF 7/17-7/23

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 BEFORE push press and bench press EACH WEEK before the prescribed reps and %.

Make sure to warmup and stretch thoroughly!

Monday – 7/18

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

2) Hatch Cycle Week 2, Day 1

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

Tuesday – 7/19

1) Power Clean + Hang Clean + High Hang Clean: 5×2+1+1 70-75%

2) Clean Deadlift (3 seconds down): 6 x 4  75% – every 90 seconds

3) Push Press: 1 x 5 60%, 2 x 5  70%, 4 x 5 80%

4) Situp 3×30-50 with weight behind the head

 Thursday – 7/21

1)  High Hang Power Snatch: 3 x 4 60%

2) Clean from blocks : Max, 4 x 3  70%

2) Hatch Cycle Week 2 Day 2

Friday – 7/22

1)  Snatch from block + 2 Overhead Squat: 5 x2+2 75%

2) Snatch Deadlift: 6×5 75% – every 90 seconds

3) Bench Press: 5 x 6 80-85%

4) Bent Over Dumbbell Row: 4 x 10 ADD WEIGHT

Saturday- 7/23

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

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