Monday September 4, 2023

Warmup

1:30 bike/row

10/side  DB/KB upright row

10/side Hang clean

10 Curtsy lunges https://www.youtube.com/watch?v=-rTyKlHjYT8

10 Speedskaters

20 Line hops

10/side Fire hydrants

10 Cat/cows

Mobility

Couch stretch :30/side

Child’s stretch 1:00

Skill/Strength

Establish a training max (~90%) back squat and front squat

In a week or two we are going to start the Hatch squat program and spend the next couple of months on it.  You will need a training max to compute percentages, so write down or remember your numbers. 

If you want to go closer to 100%, do it but do not sacrifice form.

Then, spend a few minutes warming up hang power cleans.

WOD Primer

2 Rounds:

3 hang power cleans

10 single or double unders

WOD

Hang Power Cleans 4/8/12/16/20

Double Unders 15/30/45/60/75

F:  KB swings or light barbell; single unders or lateral hops over the barbell

P1:  95/65

P2:  75/55; 10/20/30/40/50 DU

C:  115/75; 20/40/60/80/100 DU; 3 burpees every time you break a set or trip up on DU

Then (optional WOD of the Week)…

Strict Pullups 7/5/3

Burpees 7/5/3

Laps 1/1/1

Modify pullups in either direction (kipping, chest to bar, regular) or by doing 5/3/1 muscle ups (ring or bar)