Like a Baby Alligator

Strength

On a 20min clock:

Hey Team, here's a link to the Hatch spreadsheet.

Click the link, click file, click make a copy (you will need to be signed in to google drive).

Once your copy is made, enter your 1RM for the back squat & again for the front squat. The spreadsheet will auto-populate your numbers.

All that's left is to lift those numbers ;)

Hatch will run Mon & Thurs on the even weeks (this wk, wk2 is M/R for ex) and Tues & Fri on the odd weeks.

When we're done, you'll be the newly elected mayor of Gainzville. Pretty cool eh?

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HATCH WK2 D1
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
3 x 6 @ 70/75/80%
Front Squat
4x5 @ 60/70/75/75

 

(how to read this: Front Squat 4x5 equals 4 sets of 5 reps. The numbers after the @ sign are the percentages. Set one is at 60% of your front squat 1RM, set two is at 70% of your 1RM, etc)

MetCon

10min AMRAP

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