tuesday 6.26.2012

OK. Some/most of you hopefully PR'd your squats over the last few weeks. If you don't already have it, go grab the Hatch Cycle spreadsheet and use 95% of your back and front squats to find your numbers. This might feel a bit light to start with, but it'll get heavier as we go along, and since we've set a new bar we don't need to push it as hard. If it gets too heavy, recalculate with 90% of your 1RM.

1. 10@60%
   8@70%
   6@75%
   4@80%
   *:90 rests
2. power snatch + 2 squat snatch:
   2x1@65%
   3x1@70%
3. rack jerk:
   2x3@70%
   3x3@75%
4. clean pull:
   4x7@90% (of your clean)
   *use straps as needed
   **2:00 rests
   3RFT:
5. 50 back extensions
   30 wall ball shots
   8/6 muscle ups
   *If you can't do 8 (or 6) muscle-ups, pick an aggressive but realistic number. If you can do less than 3, sub in 16 C2B pull-ups and 16 dips.