Liftmore 11.24.15

Liftmore 11.24.15

PSKC CrossFit – Liftmore (Olympic Lifting)

Day One Week Two of the Hatch Cycle 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 split position (3 x 4 Climbing)

Weightlifting

2: 1 x Power Clean + 1 Pause Jerk + 1 Split Jerk (Work up to a heavy set of the complex)

2 sec pause at the bottom of the dip to emphasize leg drive portion of the jerk.
We will be completing one (1) push jerk and one (1) split jerk in this complex to practice both techniques. The pause is intended to prevent you from rushing onto your toes too early in the lift and will aid in achieving a straight bar path.

3: Back Squat (See below)

1 x 10 @ 60%

1 x 8 @ 65%

1 x 6 @ 70%

1 x 6 @ 75%

1 x 6 @ 80%

4: Front Squat (See Below)

1 x 5 @ 60%

1 x 5 @ 70%

2 x 5 @ 75%

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