Tuesday 15/3/16

Today I was a bit scared because I had to do a heavy back squat – for me heavy – 103kg and I made it… Yeah and it was not too bad. Hatch Squat Program – I like it!

Sets
5 Back Squats | 72 kg
5 Back Squats | 82 kg
2 Back Squats | 87 kg
3 Back Squats | 92.5 kg
1 Back Squat | 103 kg

Sets
5 Front Squats | 56.5 kg
4 Front Squats | 65 kg
4 Front Squats | 69.5 kg
4 Front Squats | 74 kg

Sets
3 Snatches | 29 kg
3 Snatches | 31 kg
3 Snatches | 34 kg
2 Snatches | 36 kg
1 Snatch | 38 kg

Sets
3 Strict Bar Muscle Ups
3 Strict Bar Muscle Ups
3 Strict Bar Muscle Ups
2 Strict Bar Muscle Ups
3 Strict Bar Muscle Ups

Warm-up 2x
15m bear crawl
15m crab walk
2x 10 side to side hang & 10 scapula push ups

3x
1min work on du& 1min foot work + juggling

Bench Press (5×10)
5min to warm up to working weight
then 5×10
*rest exactly 1min between sets
*add 2,5-5kg to last week
36kg

Metcon (2 Rounds for reps)
5x 40sec work, 40sec rest
I. row for cal between 15 cal and 13 cal
II. hr push ups between 28-20
TOTAL 70/117 RX

BUY OUT
Strict Pull-ups : 10×5, rest 1 min
100 sit ups

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