Strength:

So after much debate about what to do for the next few months as far as strength programming I decided to go with the Hatch Squat program. The Hatch program was created by Gayle Hatch who is a legendary figure in U.S. weightlifting and strength training. It is a twelve week program with two days of lifting per week. Back squats and front squats are performed on both days. There is more volume in the Hatch program when compared to the Burgener program I just finished. I decided that when it comes to strength training and squatting I am very much still a novice (early intermediate at best) and what I really need is time under the bar before I start getting too fancy with my training. A 40 pound gain under Burgener is a lot and I want to keep pushing and see how long I can continue these linear gains before I start complicating things.

Hatch Squat Program Week 1 Day 1

Back Squat

10×225

8×260

6×275

4×295

Front Squat

5×185

5×215

5×215

5×215

I felt a lot better than I thought I would. Everything went up relatively easy.

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Oly Work:

We were trying to establish a 1RM on our snatch and clean & jerk. I was all over the place. Not a good day. I need a lot of work on my technique for both the snatch and the jerk. Tied my snatch PR at a pathetic 125# and was 10# under my c+j PR at 205. Ive decided to make attending Jess’s oly classes a regular thing I need the help.

Metcon: “Ticking Away”

7 min AMRAP:

:30 High Plank Hold

100m run

7 vertical jumps

100m run

3rds + :30 hold, 100m run, 5 jumps

Back Squat

3×135

3×225

1×315

2×335

1×360

405 walkout

1×375(PR)

 

CFG was retesting so I figured why the hell not. Hugo was a huge help in getting me focused. New PR. Definitely some primal screaming on the lift but it went up smoother than my previous PR.

 

“Wrath of Achilles”

14 min EMOM

30 Dubs (odd minutes)

15 Pullups (even minutes)

Dubs were brutal and I figured out afterwards that Ive been using somebody elses rope and it’s about a foot too short for me. That would explain some things. I got caught on 3 rds and they were all dub rds.

 Strength:

 

Back Squats

3×135

1×225

1×275

1×315

1×335

 

EC:

500m row

10-7-4 Ring Dips

4×5 Ring Pullups

3×1:00 Wall sits

October 10, 2012 – Oly Class

Posted: October 15, 2012 in Uncategorized

First Oly Class Ive been to. It was the end of their 4 week cycle so they were in a de-load phase which was unfortunate but good time to concentrate on technique.

 

3×5 Speed Back Squats @40% (145#)

3X3 Box Jumps

5×1 Snatch @ 60% (75#)

5×1 C+J @ 60% (135#)

October 8, 2012

 EC:

100 Dubs for Time 1:45

4×15 Shrugs 2×45#

 

October 9, 2012

 

EC

10xBurgener Warm-up w/ bar

50 Air Squats for time 0:51

500m row

 

Strength

Back Squat

1×135

1×225

1×275

1×315

1×335

 

Metcon – “Agamemnon & Menelaus”

12 min AMRAP:

5 DL@275#

80ft Bearcrawl

8rds (40reps) – supposed to be a partner wod but nobody else was doing my weight so I mirrored somebody else.

October 7, 2012 – CFGRC

Posted: October 15, 2012 in Metcon, Strength Work

4rds:

250m Row

15 K2B Overhead @ 1.5 pood

5 Power Cleans @ 205 #

15:39 RX

 

250m Farmer’s Walk with 2×1.5 Pood KB

 

5 Atlas Stone G2S @115