Posts Tagged ‘Press’

Hatch Squat Program Week 2 Day 1

Back Squat:

10×225

8×240

6×260

6×275

6×295

Front Squat:

5×185

5×215

5×235

5×235

Klokov Press:

75 x 7,10,10,7

Strict Press

4×7@95

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Crossfit Total

1RM of Deadlift + Back Squat + Strict Press (3 attempts at each)

Deadlift – 415, 435 (PR), 450 (PR)

Back Squat – 255, 305, 325(f)

Press – 135, 155(PR),  165(f)

450+305+155= CF Total Score of 910

First time doing CF total.It’s a lot of fun. 3 lifts 3 attempts. Go big and go for some PRs. I was able to up my Deadlift PR by 25 pounds and I felt pretty good. I think I had a little bit more in the tank. I was glad to hit one of my annual goals by lifting 450. Next up is the big 500 but I got a feeling that’s going to take a while. Interesting to note that I had not been deadlifting heavy for at least a month. I think gains can be made in my deadlift through squats and cleans and not necessarily deadlifting heavy every week.

Back squat was disappointing. I tied my previous PR of 305 but considering that I did 300×5 a couple weeks ago and did 295×5 3 days before this I am disappointed. Im going to attribute it to two things: 1) the fact that I squatted  on Wednesday after two weeks off from squatting and followed it up with 50 reps of back squats and 50 reps of thrusters on Thursday (albeit at 95#). My legs were very sore on Friday and Saturday; 2) I went too light on my first attempt. I went for something I knew I would have no problem getting. I think I should’ve gone at or near my PR. I got stuck in the middle on 325. Oh well.

I  knew the Strict Press would be my weak point of the three and it turned out to be. I think I hit a PR at 155 but I put that down to my lack of strict pressing more than any strength gains in pressing. I need to concentrate a little more in increasing my pressing/shoulder strength. I think its my weak link relative to my other lifts.

I set a mental goal of 1000 for this in the next 6-12 months.

Snatch Work:


We spent about an hour and a half working on our snatch. We worked some full snatch at 70-80% that we videotaped. Then we slowly worked through some progressions from the “top down”. A lot of concentration on hitting the power position and speed in our turnover. The main takeaway for me personally was that my main problems come in the final third of the movement. I was hitting the power position but I am too slow getting under the bar after my third pull. My feet are hitting the ground before I’m under the bar and I am catching the bar with my elbows slightly bent. Brad also noticed that my knees were forward in my squat. It  was a great learning experience and I hope to work on the progressions we learned and videotape more snatches (zing!) so I can work on an admittedly weak lift.