Thursday Strength + Metcon
Thursday Strength + Metcon
Week 3 Hatch Cycle Back Squat (Weight)
Backsquat:
1×10 @60%
1×10 @65%
1×8 @70%
1×8 @75%
1×10 @60%
1×10 @65%
1×8 @70%
1×8 @75%
Rest 1-3 minutes between sets. No belts.
Week 3 Hatch Cycle Front Squat (Weight)
Frontsquat:
1×5 @60%
1×5 @65%
1×5 @70%
1×5 @70%
1×5 @60%
1×5 @65%
1×5 @70%
1×5 @70%
Rest 1-3 minutes between sets. No belts.
Metcon (Time)
9-7-5
Muscle Ups
OHS 185/125
Timecap: 15 minutes.
LVL 1: MU Transition w/dip
LVL 2: Pull+Dip
Any kind of pull. Any kind of dip. Keep the rep scheme the same.
List of Pulls:
1. Strict Pull-up
2. Banded Strict Pull-up
3. Ring Row
4. Inverted Barbell Row
List of Dips:
1. Ring Dip
2. Banded Ring Dip
3. Matador Dip
4. Box Dip
