WEEK OF 8/21-8/27

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 %.
BRING FOOD TO EAT BETWEEN EXERCISES.  GLYCOGEN IS USED RAPIDLY WITH INTENSE TRAINING.

Monday – 8/22 BRING FOOD
1) Hatch Cycle Week 7, Day 1 (Big Squatting Day!)(banana, gatorade, chocolate, any simple sugar for quick energy between reps and exercises)
2) Power Snatch 2 rep max, -5-10kg 2×1-2

3)Snatch Deadlift+Pull off platform (% of Snatch ) 3×2+2 100-125%

Tuesday – 8/23

1) Hang Clean from Knee+Front Squat 80-85% 3×2-3+2

2) Jerk Drive 3×3 110-130%

3) Jerk 2 rep Max, -5-10kg 5×2

4) Rounded Back Deadlift 3×10 moderate

5) Overhead Tricep Extension 4×8

6) Hanging Leg Raise 3×15-20

Thursday – 8/25

1) Snatch+Overhead Squat 5×2+2 80-85%

2) Snatch Pull 3×3 100%

3) Snatch Deadlift Max
4) Snatch Pull 3×2 80% (Height!)

5)Drop Snatch 3×3 50-60% (Speed)

5) Hyperextension 4×8 with weight heavy

Friday – 8/26

1) Hatch Cycle Week 7 Day 2
2) Power Clean from Block Max, 2×2-3 80-85%
3) Clean Pull from Block 3×3 110-125%
4) Regular Pullups 3×5-15 with weight if possible
5) Bounding 3×5 (quick reaction)

Saturday- 8/27

1)Clean+Front Squat+Jerk   6×1+2+1 80-90%
2)Clean Pull off platform 3×3 80-95%
3) Power Clean 3×3 60% (Speed!)
4)Standing Military Press Max, 3×3 heavy
5)Prone Bench Row 3×8 Heavy

6)Planks 3×1 minute with weight Add weight from last week

7) Hyperextension with 3 second pause 3×10 weighted