Tuesday- 12/27/11- Day 1 of Hatch Squat Program/Skill work, ME row

"Nobody exceeds their wildest expectations without first having some wild expectations." -Dan Gable

Today will be the first day of our squat cycle. I’m going to recommend that you all base your numbers off 90-95% of your 1rm. For those of you who were with us the last time we tested, go ahead and stick close to that 95%. For those who haven’t tested or squatted much lately, I’d recommend staying closer to that 90% number. DO NOT overestimate your 1rm. You will probably die if you do (not really kidding).
WOD 111227:

Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.- 170, 200, 215, 230
2a) 4X8 Strict Parallette HSPU – rest 60 sec.- 7/1, 4/2/2, 4/2/1/1, 3/2/2/1

Notes: Parallettes should be set anywhere between 20-24”. Begin with plates built up between parallettes to approximately 1” below height of parallettes (reference 2009 Games standard). If these are too difficult to finish the set of 8 (sets may be broken, but these should not be singles) then add more plates. If you can perform the set of 8 unbroken then take plates away to add difficulty.

2b) Front Squats: 1X5 @ 60%, 3X5 @ 70% – rest 60 sec.-145,170

Skill/Conditioning/Midline

4 rounds for reps/meters/weight of:
ME UB Chest to Bar Pullups
-rest 1 minute
1 minute ME Row for Meters
-rest 1 minute
1 minute Weighted Plank Hold
-rest 1 minute
-25/326/45, 15/307/70, 13/265/70, 14/294/70