Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
Strength
For the next 12 weeks, we will follow the Hatch Squat + Weightlifting program provided by Olympic weightlifting coach Gayle Hatch. Mondays and Fridays will be both front squats and back squats, Tuesdays snatch, Wednesdays clean and jerks. Saturdays will be bench press, deadlift, and/or Olympic lifts. The squat portion is high volume. Percentages are based on true 1-rep max, however, due to the volume, it is recommended to calculate percentages based on 90% of 1RM.
Week 1 of 12 – Hatch
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
Core
6 rounds:
• 20 sec Hollow Body Hold
• 20 sec Rest
Conditioning
10 min AMRAP:
• 15 Row (calories)
• 15 Wall Balls 20/14#