Tuesday 121106

This week marks the beginning of a 12 week modified Hatch (named for Gayle Hatch) squat cycle. You should have established a 1RM for each of the barbells squats, the low-bar, the high-bar and the front. ALL percentages in the prescribed workouts are based off the your “TRAINING MAX”, which is 90-95% of your 1RM. The Hatch program is challenging. You will be squatting twice per week in two barbell lifts. So it best to base your numbers on conservative 1RM figures. As we go through this cycle, adjustments can be made.


Olympic
snatch: 15 minutes to max for day
clean and jerk: 15 minutes to max for day

Conditioning
25-20-15-10-5
calorie row
15-12-9-6-3
box jumps @ 30/24″, Games standard

Note: Box jumps are Games standard. You must show control and full hip extension on the top of box, but you may rebound at the bottom.

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