Posts Tagged ‘Squat’

Hatch Squat Program Week 1 Day 2


 Back Squat

10 x 225

8 x 240

8 x 260

8 x 275


I am growing a strong dislike for the rep range in the early weeks of this program.


Front Squat

5 x 185

5 x 200

5 x 215

5 x 215


Bench Press

10 x 135

8 x 145

8 x 155

6 x 165

Im going to try and make this a regular weekly thing along with some strict press work and some other presses Ive been reading about.  I’ve been neglecting shoulders/upper body for a few months and it a weak area.


GHD extensions

3 x 8 w/ 35#



Burgener Squat Program Week 6 Day 1

Back Squats 10×3 @ 265 lbs

No problem with the back squats this week as it is kind of a de-load workout dropping from 87% of 1RM last week to 80% this week. I assume this is done in preparation for the front squats this week of 10 set of 3 at 95% which will be the “heaviest” week of front squats for the program if we are looking at total pounds moved. Can’t wait for Friday.


“Strong Women”


10 Power Cleans @185

10 Burpees

12:47 RX

I liked this wod. Simple straightforward and kind of heavy. Pacing again was the key. After the second round I tried to break up my power cleans into sets of 5.


Bergener Squat Prograom Week 1 Day 1

10×3 Back Squats @ 250# (75%)

I felt a lot better than I thought I would. No problems on any of the sets and I actually felt stronger as I went along. I took about 2 minutes between sets an that seemed to be more than enough. Things may get markedly harder in the next few weeks as I’ll be adding 10 pounds every week for the next 4 weeks but so far so good. I am aiming to do Day 2 on Friday.

Strength Work:

Back Squat 1RM –

warmup (135×5, 225×5, 2 sec pause)




I was really happy to hit some PRs back squatting after being stuck at 305 during CF Total only 5 days ago. I knew I had more in the tank. 315 and 325 went up relatively smoothly. 335 was slow and I had to fight through that hole in the middle pretty hard. A primal scream was involved. Very satisfied to see hard work payoff with a 30# PR (305# on 12/1/11). The bar doesn’t lie. The only downside of this is that now the weights for the squat program went up a bit.

Warm Up:

250m run, 10 spiderman lunges, 10 groiners, 10 shoulder taps, 10 push ups,

L then R of: 5 db snatches, 5 db clean & jerks, 5 reverse lunges, 5 db rows, 5 goblet squats, 250m run

Core Work:

5rds: 3o second front rack hold w/ 2 1.5 pood kb


3rds: 7 bear complex, 20 pullups

15:15 @115

From the high of hitting a big PR to the low of a horrible metcon. I felt like the walking dead about 1 min into this. I was just gassed way to easily. In all honesty I was tired going into the wod already. I just didnt feel like myself I dont know why this keeps happening but its becoming a worry. The only thing I can speculate is that maybe its diet, rest, and recovery and I need to reevaluate how I am approaching these areas.


400m run, 1 min wall squat stretch, 1 min couch stretch each leg

Core Work:

5 rds: 30 seconds at each movement of: v-ups, superman hold, toe touches, db bent over row (5reps each arm)

Metcon “Para los Papis”:

Three 5 min AMRAPs:

1) 10 Wall Balls, 10 Reverse Lunges

2) 6 T2B, 10 Box Jumps

3) 10 G2O dumbells @35, 10 Hand release Pushups

12.25 rds RX (4+10, 4+10, 3+5)

I felt pretty good on the first two. I tired on the T2B towards the end of round 2 but that’s about par for the course for me. I was kind of gassed on round 3 and G2O’s were the toughest movement overall. I should remember to just treat them as kettle bell swings. That was the most efficient way for me to get through. I think for the first 5 or so I was trying to do some kind of power snatch and it just want as efficient.

Squat Program:

After reviewing a few programs I’ve decided to try out the Bergener Squat program. It will definitely be more squatting that I had been doing but the volume is quite less then the Hatch program I was looking at and the insane amount of work in the Smolov program. The other thing that attracted me about it is  two day a week structure of the program. It has a Back Squat day and a Front Squat day every week and normally follows a 10×3 protocol. It should allow me to continue my schedule as far as metcons and ultimate goes. I will begin next week. I am going to try and hit a one rep max on my back squat this week so I have a number to base the program off of. Im still convinced after CF Total on Sunday that I can improve on 305.