Wednesday, December 3 Gym Open @ 6:20 am

On Monday, we are starting a new Squat Cycle. It is called the Hatch Cycle and only requires 2 sessions per week. It lasts for 12 weeks.

This is Monday’s first session:

  • 1 set of 10 reps of BS @ 60%
  • 1 set of 8 reps of BS @ 70%
  • 1 set of 6 reps of BS @ 75%
  • 1 set of 4 reps of BS  @ 80%
  • 1 set of 5 reps of FS @ 60%
  • 3 sets of 5 reps of FS @ 70%

STRENGTH:

With 50% of your 1 Rep Bench max unrack and do the following without any re-racking…

3 Bench Press

30 Second Hold at the top

3 Bench Press

30 Second hold at the top

3 Bench Press

30 Second hold at the top

Rack it.

Rest about 2-3 Min

Go up to 60% and repeat

Then go up to 70% and repeat.

Met-Con WOD:

12 Min AMRAP of the following:

  • Run 200
  • 12 Dumbbell Push Press 
  • 12 Ring Rows
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About crossfitcphs

PE Teacher at Carleton Place High School
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