Archive For: back squats

Skills Tuesday 5/26

Hatch Cycle W4D1
back squat 65×8, 70×8, 80×6, 85×6
front squat 70×5, 75×5, 80×5, 85×5


21-15-9 reps for time:
jerk, 70/48kg

Post time to comments!

2 rounds

– 50 banded good mornings
– keg stretch, 90sec
– barbell quad smash, 2min on one side (do other side in next round)

A. join classes in their warmups (DROM & movement ladders) then

accumulate 60sec in your best HEADstands

incorrect and correct headstand alignmentincorrect vs correct headstand for HSPU development

B. 7 sets: 3-part-pausing power clean + pause hang clean. go heavier! we’re almost finished! then

EMOM for 5 minutes: 2 clean + hang clean

C. your lifting program if you have one, otherwise do 3×15-20 RH, heavy

get some hanging L-sit practice between sets

D. 5 min max snatches. one switch allowed. then rest 5 minutes. then 5 min max double kb clean & jerk. if you have time, do class conditioning:

21-15-9 reps for time:
jerk, 70/48kg

E. accumulate 60sec in german hang then Cool Down

Deload Thursday 4/23

back squat 40%x5, 50%x5, 60%x5, 65%x5, 70%x5


20 burpee-sprints, 10m
50 wall ball, 20/14#
20 burpee-sprints, 10m
50 toes-to-bar
20 burpee-sprints, 10m
50 slam ball, 30/20#
20 burpee-sprints, 10m