Monday 6/27/22

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Fitness Friday

Hatch Squat Program Wk 3

If you are jumping in on this program for the first time, follow the same rep scheme listed and note what you used for weight.���� This will help you dial in in the coming weeks of this 12 week program.

Squat Program HERE

The Board

The Mobility

• Prize Squat
• Banded Hip Opener

The Warm-Up

You will work through the movements for 8 minutes and your back squat weight will increase to where you will start in the strength.

• Leg swings front to back
• Leg swings side to side
• 3 Point Hip Opener
• CWC
• Glute Bridges (no band)
• Build up back squats

The Strength

3:00 LoopWe would rather have you hit these lifts rather than fail.���� If you are tired, sore, or the percentages are too heavy for any given week, PLEASE MAKE ADJUSTMENTS so you can hit the lift! As we get deeper into the program, this philosophy may change, but for now, this is the game plan!����

• Use your printed out sheets for the weight percentages for the strength session, if you forgot to bring yours or didn't print yours out, please try do so for next Monday!
• On a 3:00 loop you will complete one set of squats and then change out the weights for the next set.
• Back Squat (BS)
• Front Squat (from rig)

The Met-Con

15:00 Up Ladder

• You will keep the run and the bar hops the same, but the thrusters and back squats will increase each round
• Run
• Bar Hops
• Thruster
• Make sure you get full extension at the top of the thruster before going back into your next rep.
• Back squat At the end of your thruster, you will bring the bar down in the back-rack instead of the front rack.

The Finisher

• 1-5 thrusters every :30 for 15 rounds