Tuesday

Thou shalt not break thy squat commandments!

Time to start squatting.  The hatch squat program excel spread sheet can be found on the Facebook members page under "files" or at the link below:

http://www.mikesgym.org/programs/index.php?show=program&programID=19

Plug in your 1RM for Back Squat and Front Squat and it will lay out exactly what you need to be lifting each day.  Print this out and bring it with you to class everyday.  Otherwise get your numbers ready ahead of time so you're not wasting time on the calculator, but just ready to lift.

Strength

Week 1 Day 1 

Back Squat

1x10@60%

1x8@70%

1x6@75%

1x4@80%

Front Squat

1x5@60%

1x5@70%

1x5@70%

1x5@70%

WOD

EMOMx10

5 Rounds:
Min 1: 20/16 Cal Row
Min 2: 50 Double Unders