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Workout of the Day

Workout of the Day

4.4.19

Hatch Program
Week 1
Back Squat (Hatch – Rest 3 Min Between each set)
1* 10 60%
1*8 70%
1*6 75%
1*4 80%

Accessory Work
During your rest in back squat perform 12 Single Arm Dumbbell Press. Complete 12 presses on one side, and then change arms for our second 12 presses. Focus is first on our midline. In any single arm movement, the body will naturally want to take measures to compensate for the uneven loading. If the weight is the left side of the body, we want to lean to the right (in an attempt to adjust to the new center of gravity). Cinch down the ribcage by firing the obliques, and don’t relent. Throughout the press, shoulders square, and rib cage down. If this is a movement where we struggle with the overhead position, that is excellent. Each repetition, let it be more about mobility, than strength development. Focus on a sound externally rotated shoulder, and an effective lockout with the bicep close to the ear.
Front Squat (Hatch – Rest 3 Min Between each set)
1*5 60%
1*5 70%
1*5 70%
1*5 70%

Accessory Work
During your rest in front Squat perform 12 Single Arm Dumbbell Row. Supported onto a bench with one arm, let’s angle our torso forward by about 45%. Rowing from a "dead hang" position, row until the head of the dumbell touches our shoulder, and back to full extension. Let’s avoid any "swing" or momentum gain using the torso.

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