Thursday Apr 20, 2017
  • Classes
    • 6am
    • 7am
    • 9:30am
    • 3pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

HATCH WK2 D2

Competition Class

Strength

Skills and Drills

UPPER STRENGTH

5 sets

1/2 kneeling 1 arm DB press x 5 ea
5 banded straight arm pull downs (2 bands, light BB or PVC)
then 2x1min Wall facing HS HOLD rest 1min

5 Supersets

5 Perfect Push ups (2/2/2/2)
superset w/ 5 tempo ring rows (2/2/2/2) rest 90s

Rest 60s

CONDITIONING

E5M20M
800m Sprint

MetCon

HATCH WK2 D2

Back Squat
1x10 @ 60%
3x8 @ 70/75/80
Front Squat
4x5 @ 60/65/70/70

3 Rounds for Time:
15 T2B
15 STOH 95/65