Thursday, August 16, 2012

HATCH SQUAT DAY 2

Mobility WOD - Squat Cycle 2




(A) BACK SQUAT - 

1x10 @ 60% - 1x8 @ 65% - 1x8 @ 70% - 1x8 @ 75%




FRONT SQUAT -

1x5 @ 60% - 2x5 @ 70% (Slow down & Fast Up on front squats)



(B) SNATCH BALANCE

5 Sets of 2 reps AHAP (Perform 5x5 of OHS if OHS Is weak)



(C) Individual 

4 rounds

30 Double Unders

10 SDHP 43/30

15 Double Unders

*Recover 30sec before C2B

ME UB C2B Pullups

**Recover 1min before next round



(C) Team 

4 Rounds

1min Max D/U

30sec transition

1min Max C2B Pullups

1min Recovery



60 The New Strong
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5 comments:

  1. JohnAugust 16, 2012 at 11:55 AM

    A) Front Squat, 65,75,80,85kg
    Back squat 50.55.60.60kg
    B) OHS @ 35kg

    c) WOD 11.35 Went at 3/4 pace today with HC advice. Must have plans for my PT this arvo! SDHP 43kg, Red band ME C2B , 6 each round
    Had a couple of 2's and a 3 DU today. progress!!

    Full house of rats today. WTF? 7/2 female/male ratio. Way to go girls... 6am WOD pioneers.
    Great vibe today. Really enjoyed working with Jody again this morning. Thanks for the tips mate.

    ReplyDelete
  2. JohnAugust 16, 2012 at 11:58 AM

    PS. Jen.... what did you have for brecky, girl?
    On fire today. One of the things I look forward too Jen, at 6am, is your infectious energy and enthusiasm. Great work today!!

    ReplyDelete
  3. JodyAugust 16, 2012 at 10:10 PM

    Back Squats 93,100,108,116 Front Squats 72,28,84,84 Started Snatch Balance but my left shoulder was giving me some grief so i rested and will catch it up saturday
    Part C tonight did the team version with Brett. We competed for reps and it wen't down to the wire. Brett 1st round PU&DU 73 reps, Me 79(61&14MEffortUB+4), 2nd Round Brett 81 Me 70(58&10MEffortUB+2). After round 2 Brett 4 reps ahead. 3rd Round Brett 64 Me 72(60&7MEffortUB+3+2) putting me 4 reps ahead into the final round. Brett 58 Me 65(54&7MEffortUB+2+2) leaving me 11reps ahead and both us better off for the competition. Keep you eye out for more team workouts to come
    Thanks Brett

    ReplyDelete
  4. BrettAugust 17, 2012 at 5:02 PM

    Yeah good concept.. Good to compete head to head with someone else.. Just to bad i didnt win.. C2B pull ups destroy me.....

    Good session though...

    ReplyDelete
  5. VeronicaAugust 22, 2012 at 3:21 PM

    Back Squat:
    10 @ 51kg
    8 @ 55kg
    6 @ 60kg
    4 @ 64kg

    Front Squat:
    5 @ 42kg
    5 @ 49kg (2 sets)

    Snatch Balance:
    35kg, 37.5kg, 37.5kg, 40kg, 40kg

    ReplyDelete

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