Monday Apr 17, 2017
  • Classes
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    • 7am
    • 12pm
    • 4pm
    • 5pm
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    • 7pm
    • 8pm

HATCH-week 2, day 1

Competition Class

Strength

Skills & Drills

Hey Team,

Today marks the beginning of the new COMP cycle designed to have you peeking late July for the CanWest Games!

Here is a sneak peek into the full programming that the SOLD OUT comp/CanWest prep.

Each of the participants are given specific biases to focus on in addition to individualized accessory programming. They will be providing me with 1-2 videos per week for analysis and I will share some of those with you.

The next cycle will begin in September! If you want to be a part of it, mark it in your calendar!

LOWER STRENGTH

HATCH W2D1

Back Squat
1*10 @ 60%
1*8 @ 65%
3*6 @ 70%/75/80

Front Squat
4x5 @ 60/70/75/75

OLY

A) Tall Snatch: 40/3, 50/3, 55/3
B) High Hang Snatch: 60/5x2, 65/4x2, 70/4x2, 75/3x2
C) Tall Clean: 40/4, 50/4, 55/4
D) High Hang Clean + Pause Jerk: 60/5x2, 65/4x2, 70/4x2, 75/3x2
E) Clean Pull w/ 2 secpause @ knee: 100/2x5

GYMNASTICS

3 Rounds
5 Perfect Ring Swings (put mini-band or something similar b/w your feet)
4 Floor kip transitions
3 Kipping Ring Dips

8min EMOM:
1 Strict Ring MU 1 Kipping Ring Muscle Up
L1: use low rings & then 1 floor kip + 1 ring dip
L2: Use spotter as needed
L3: Do as RX
L4: Add weight or double reps

5min EMOM
10 sec @ support (top of RD, rings turned out)
10 sec @ rock bottom of RD (shoulders on rings)
3x3 Russian Dips
rest 90sec between sets


MetCon

HATCH WK2 D1

Back Squat
1*10 @ 60%
1*8 @ 65%
3*6 @ 70%/75/80

Front Squat
4x5 @ 60/70/75/75

7min AMRAP
1, 2, 3, 4, 5, 6, 7 . . .
Pull-ups
Push-ups
Sit-ups