Archive For: squats

Farewell Thursday 5/28

Hatch Squat Cycle W4D2
back squat 65×8, 70×8, 75×8, 80×8
front squat 60×5, 65×5, 70×5, 70×5

“ELIZABETH”
21-15-9 reps for time:
clean, 61/43kg
ring dips

then

“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps

13 minutes combined time limit for the conditioning pieces. Post time to comments!

hips of glory, 1min/position/side
super banded OH distraction, 90sec/side
– seated shoulder extension, 2min

A. agility ladders for 5 minutes. the goal is to keep it simple but go RIDICULOUSLY FAST!

then play with ring skills for 10 minutes

B. (active rest or make-up lifting day)

C. (active rest. DO NOT join class! do this met con tomorrow)

D. (see Cool Down tab) and/or join Mobility Class

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

then

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

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
t2b

E. accumulate 60sec in german hang then Cool Down

Max Tuesday 5/19

Hatch Cycle W3D1
BS 65×8, 70×8, 80×6, 85×6
FS 60×5, 70×5, 75×5, 80×5

then in any order

– 500m row for time
– 2min max dips
– 2min box jumps

2 rounds

– seated shoulder extension, 2min

death march, 10m

– keg stretch, 2min

A. agility ladders for 10 minutes. do not stop moving.

then

3x50sec HEADstands. remember to be in a line, but it’s not vertical. from a profile view your arms should create a 90degree angle. and your ankles should line up over your hands. take a picture and instagram that shit.

B. 7 sets: 3-part-pausing power clean + pause hang clean

then

EMOM for 5 minutes: clean + hang clean. go heavier than the last couple of weeks.

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

practice L-sits on parallettes between sets. go for best positioning and keep legs locked out (I still don’t care that much for height right now)

D. your favorite!

5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.

rest 5 minutes.

5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.

E. accumulate 70sec in german hang then do the Cool Down

Deload Thursday 5/14

W2D2
back squats 60x10, 70x8, 75x8, 80x8
front squats 60x5, 65x5, 70x5x2

EMOM for 10 minutes
a. 15 kbs, 32/24kg
b. ME double unders

Post total double unders to comments!

W2D2
back squats 60x10, 70x8, 75x8, 80x8
front squats 60x5, 65x5, 70x5x2

EMOM for 10 minutes
a. 2 rope climbs
b. ME double unders

Post total double unders to comments!

– hips of glory, 1min/position/side
– super banded OH distraction, 2min/side
– seated shoulder extension, 2min

A. (if in need of an active recovery day, use this)

for 15 minutes:
20 jump to target, 6" above standing reach
10 back ext + GHR
10 GHD situps
10 rocking pistols, alternating
10 alternating DB snatches, AHAP

B. (rest or make-up Olympic weightlifting day)

C. (rest or join class)

D. (see Cool Down tab) and/or join Mobility Class

Volume Thursday 5/7

back squat 60×10, 65×8, 70×8, 75×8
front squat 60×5, 65×5, 70×5, 70×5

then

TABATA THIS!

tabata row
rest 1 minute
tabata squat
rest 1 minute
tabata pullup
rest 1 minute
tabata pushup
rest 1 minute
tabata situp

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post total score (all exercise scores combined) to comments!

- hips of glory, 1min/position/side
super banded OH distraction, 2min/side
– seated shoulder extension, 2min

A. (if in need of an active recovery day, use this)

5 rds or 20min of:
20 jump to target, 6″ above standing reach
2 pullups, strict
3 pullups, gymnastics kip
2-4 pullups, butterfly
6 rocking pistols, alternating
5 kb dead snatch/side, 24/16kg

B.

(active rest or make-up Olympic weightlifting day)

C.

(active rest or join class)

D.

(see Cool Down tab) and/or join Mobility Class

ankle/achilles action for all the squats- tacking, banded distraction

hamstrings – “Drinking Bird”, seated lax ball on box

buttocks – side butt roll SMR, Pigeon

adductorsThera Cane

shoulders – Thera Cane

arm – Thera Cane, OH banded distraction