Monday Games Training

Back Squats 

1×10 @60% 

1×8 @70% 

1×6 @75% 

1×4 @80% 

 

*New Set Every 3 Minutes 

 

*Hatch Squat Cycle is here! We will be basing all numbers off of our current 1-RM back squat and front squat numbers 

 

*The front squats do not get above 90% in the cycle they are more for volume and good technique than anything. When I did this cycle I bumped my front squat 1-RM up by 10lbs just to make them a bit heavier but you don’t have to do that

 

*This will be 12 weeks long and will lead us right up to the open! 

 

Front Squats 

1×5 @60% 

1×5 @70% 

1×5 @70% 

1×5 @70% 

 

*New Set Every 2 Minutes 

*After the last set of back squats we are going to be going right into the first set of front squats after the 3 minute window is up for the last back squat set

 

For TIme 

3 Rounds 

20/15 Calorie Echo Bike

20 Box Jump Overs (24/20in) 

3 Rope Climbs

 

*Goal Sub 9 Minutes 

Accessory 

3 Rounds 

10/10 Pallof Press Each Way 

20 Banded Bicep Curl

20 Banded Low Row 

20 Banded Pull Aparts