10.8.13 "What Legs?"

October 08, 2013

New Strength Program : SQUATS!!!
We will be following my version of the Hatch Squat Program. We will squat on Tuesday and Friday every week.

This is a High Bar Back Squat (HBBS). This is what we will be concentrating on…vertical torso!!!

Strength
HBBS
10@60%,8@65%,6@70%,4@75%

Notes: Your 1RM HBBS may be lower than your low bar back squat. A good rule may be to take 10-20lbs off your 1RM low bar back squat.

What Legs?
AMRAP 10
50 Double Unders
10 Front Squats (135,95)

Competitors
1) 7×1-3 Position Clean
(Floor-hang- high hang)
Start at 60%1rm and work up each set
2) HBBS
10@60%,8@65%,6@70%,4@75%
3) Front Squat
5@60%,5@70%x3sets
4) 4 Rounds
500m Row
75 Double Unders

—Upcoming EVENTS
* Lurong Paleo Challenge is ON!!!
* October 13th @ 11am Competitor Meeting @ CFB
* October 27th Dr. Rockett Injury Prevention Seminar
* Halloween Party October 25th @10pm at Inner Bay in New Bedford
* Thanksgiving Day “Murph”

Comments

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  1. JustinCoelho Reply

    5 Rx

  2. RealJoshCamara Reply

    4+44 RX

  3. CC Engine Reply

    4 + 100 su’s. 65#(most I’ve done in a wod!) HBBS 70, 75, 85, 95.
    GREAT 630P AT CFB WITH NATORADE & GREAT PEEPS! 🙂

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