WEEK OF 9/4-9/10

MONDAY 9/5

REST LABOR DAY- The Hatch Cycle has been very rewarding and difficult at the same time.  I would like you to take this Monday to rest mentally, physically, and emotionally.  Come back Tuesday ready to go full throttle!

TUESDAY 9/6

HATCH WEEK 9 DAY 1

Muscle Clean No Contact Max, 80-85% 2×3

Hang Power Clean from Shin 3 second descent 5×2 75-80%

Behind the Neck Snatch Grip Pullup 3×5-15 with weight

THURSDAY 9/8

Snatch 3 rep max, -5-10kg 2×3

Clean and Jerk 3 rep max (1 jerk), -5-10kg 2×3

Snatch Pull off Block 100%3×3

Prone Bench Row 3×10-15

Hyperextension 3×15 with weight

FRIDAY 9/9

Power Clean off Block 80-85% 5×2

Clean Pull 3×2-3 100-115%

Clean Grip Over Head Squat 3×5 50-60%

Parallel Bar Dips 3×10-15 with weight

Planks 3×1 minute with weight

SATURDAY 9/10

HATCH WEEK 9 DAY 2

Muscle Snatch Max, 80-85% 2×3

Hang Power Snatch from Shin 3 second descent 5×2 80-85%

Snatch Grip Romanian Deadlift from Deficit 4×8

Unsupported Dumbbell Row 3×10-15