Competitors 8.24.15

August 23, 2015

Hey Gladiators,

How those Legs Feeling? The first few weeks of the Hatch Squat Cycle is a lot of volume and builds on the higher reps. Stick to it and work theough the soreness. Tuesday and Friday will be squat days.

This entire cycle will focus on the Hatch Squat, Gymnastic Skills and Endurance. always choose your weakness first. if you do not have time for the entire workout then choose what you need to work on most, Gymnastics? or Endurance? or OLY? that should always be your focus, killing those weaknesses.

The season is coming up quick. Its time to get serious again! The OPEN will be here in no time!!!

Todays Work:

A. Gymnastic/Endurance

Assault 15 calories
15/10 Strict HSPU
Assault 15 calories
15/10 Kipping HSPU
Assault 15 calories
15/10 5″ Deficit Kipping HSPU
Assault 15 calories
15/10 10″ Deficit HSPU
Assault 15 calories
50 ft HS Walk

On all HSPU movements you only have a :90 second cap. If you can only do 3reps in 10″ deficit in :90seconds then move back to the bike.

B. OLY

Continuous running clock for 15 Minutes
EMOM 5
5 Muscle Snatch
EMOM 5
3 Hang Snatch High Pulls
EMOM 5
3 Tempo Banded Snatch Grip Deadlifts
3 Seconds Up (concentric)
3 Seconds Down (eccentric)
Use a small or skinny band

Add weight each set. You should be able to continue to add to the barbell without unloading the whole 15 minutes

C. METCON
For Time:
21-15-9
Burpee Box Jumps (24,20)
KB Swings (70,53)

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