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