Warm-up
10 rounds:
• 20 m Shuttle Run
• 2 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
For the next 12 weeks, Mondays will be strength only. Tuesdays will be conditioning only (2-3 metcons). Wednesdays will be Olympic Weightlifting only. Fridays will be conditioning only (2-3 sessions). Saturdays will be strength and conditioning. Each day’s work should be about 1 hour. The strength portion will be based on the Hatch Squat + Weightlifting program provided by Olympic weightlifting coach Gayle Hatch. This is week 1, day 1 of this cycle. The squat portion is high volume. Percentages are based on true 1-rep max, however, due to the volume, it may be better to calculate percentages based on 90% of 1RM.
Strength
Front Squat
• 5 reps at 50% of 1RM
• 3 sets: 5 reps at 60% of 1RM
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM
Bench Press
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM
Bar Dips
• 3 sets: max unbroken reps
Rest 1-2 min between sets.