Posts Tagged ‘Strength’

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 11 Day 1

Back Squats 6×1 at 320 lbs

This was surprisingly easy. I took 4 days off for labor day weekend. Unfortunately (or fortunately) these rest days coincided with a minor sinus cold. Its pretty much gone now but there are still some traces of it. I felt great getting the weight up and Im sure the solid block of rest days did my legs a lot of good even though my diet was pretty crappy. I was glad to get back at it.

Metcon/Skill Work:

4 x 30 Dubs

2 x 500m row – emphasis on technique


Burgener Squat Program Week 10 Day 2

Back Squat 10×3 @ 280 lbs

My form felt a little sloppy today. I didnt feel like I got in my groove and I kept on playing with the bar position on my back. All reps were completed no real problems.

Accessory Work:

Bent Over Rows w/ 95# bar: 15,12,12,10

Farmers Walk w/ two 72# kettlebells: 50m x 4



Burgener Squat Program Week 9 Day 1

Back Squat 10×2 at 310 lbs

Heaviest weight I have had to squat to this point. I felt relatively comfortable. I find that the heavy loads on back squat are a significantly easier to fight through than heavy loads on front squat. A heavy workout on front squat is a war on most reps. It’s still not easy. I just find it much easier to fight through a tough rep on back squat. I think it may be because there are less “technical” cues to worry about for me on the back squat. That being said the second rep was always the most difficult. That may seem obvious but for me the second rep of the sixth set was tougher than the first rep of the tenth set. I think its not so much muscle fatigue. I think I lose a little integrity/position in my core when I do the first rep and it’s almost impossible to reset while under heavy load. I’ve heard Kelley Starrett talk about this before. I guess he was right.

Accessory/Skill Work

GHD Extensions: 4×15

Kipping HSPU: 8, 10, 5, 8, 5

It was only my third time doing kipping HSPUs and I am feeling more and more comfortable with them. Last week I was only able to get 4-5 in a row. I will keep at it. The goals are to be able to hit 21 in a row and then 21-15-9 with minimal rest between sets.


Burgener Squat Program Week 8 Day 2

Front Squats 6×2 at 280 lbs

Tough session. I really had to concentrate on my form to get through this one. There were a few second reps that I really had to fight through. Considering that this workout was done at 98% of my 1RM I have to be happy with the results. No failed reps.

Additional Work:

30 reps of kipping HSPUs

I worked on one of goats.  I trudged through 4-5 reps at a time but considering that I just learned to kip on these and I generally suck at HSPUs I am glad to see some minor progress.


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.


Burgener Squat Program Week 1 Day 2:

10×3 Front Squats @ 225# (80%)

As with the back squats I felt pretty damn good. The first two sets may have been the most difficult. Once everything got warmed up and firing I mowed through the workout. I felt like my breathing was pretty key. I made sure to take a nice deep breath before each rep and exhale slowly after I’m off the bottom.