151123 – Hatch


Grow some calluses.

Coach Ana is starting a 12 week supplemental Tues & Thur 6:30pm class.  It’s focus will be old-school squatting, benchpress, deadlift, front squat, and press.  We’ll run on a modified Hatch-type cycle.  If you choose to join in the mayhem, you will need to consider skipping some of the squat work we’ll be doing at 6am.  Class/cycle will begin Dec 1 and take us through February.  Expect to gain a little weight as this type of lifting promotes hypertrophy… and expect to be constantly hungry.  I’ll get the programming up soon on this blog to let you know what to expect.

Also, we’ve been lifting a lot and not much conditioning… although the 5x sets have been very aerobically challenging.  Try to find time to run on your own or attend a regular class a couple times a week.

Outlaw 151123 

1) Snatch complex(1x snatch hi-pull+2x power snatch+2x snatch (full)) 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%
(Yes, it’s a lot, but that’s what he’s written. It’s only 4 sets… and pretty light).

2) Power jerk 1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

3) Clean grip lift off with 5 sec hold at knee 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

4) Back squat 1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

CC Lic

Cond – on your own


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