Liftmore 11.19.15

Liftmore 11.19.15

PSKC CrossFit – Liftmore (Olympic Lifting)

Day Two of Our New Squat Cycle!! We will be doing a hatch squat cycle. This program will have us squatting twice a week with both back and front squats each session. There is a handy excel sheet here you can put your numbers in and print if so desired.

http://www.mikesgym.org/programs/uploads/hatchsqt.xls

Warm-up

1: Strict Press from the Bottom of a Squat (3 x 5 Climbing)

Grip the bar like a strict press and descend into the bottom of the squat. Without coming on your toes, press the weight overhead.

Weightlifting

2: High-Hang Clean (Work up to a heavy double in 12ish Minutes)

Today’s variant is high hang squat clean from the pockets. Focus on an aggressive pull under the bar (SPEED). Avoid “pumping” the bar down into your quads and rocking forward initially as this does not transfer to the full lift.

3: Back Squat (See below)

1 x 10 @ 60%

1 x 8 @ 65%

1 x 8 @ 70%

1 x 8 @ 75%

4: Front Squat (See Below)

1 x 5 @ 60%

1 x 5 @ 65%

2 x 5 @ 70%

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