Down the Hatch | Crossfit Coolidge Corner
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OUR BLOG

Down the Hatch

By brett kokoruda | In Coach's Corner | on January 6, 2015

 

After the tremendous success we’ve seen with Wendler’s 5-3-1, we’ve decide to up the ante a little in the new year by running a 6 week Hatch Squat Cycle. This program is designed to build leg strength and to groove proper squat mechanics. The program was originally formulated by Olympic Weightlifting coach Gayle Hatch and I can personally attest to its effectiveness. The main feature of this program is that you will be back squatting AND front squatting in the same session. You will also note that the volume is rather high, as most sets are going to be in the 5-10 range. We will be doing 2 Hatch Sessions each week. I am listing those dates below so that you can plan on being here on those days.

Hatch Days: Jan 5, Jan8, Jan13, Jan16, Jan21, Jan 26, Jan29, Feb3, Feb6

This is also a call to action for those of you who don’t track your workouts or your strength numbers. Hatch is a percentage program and  while we’ll provide you with rough numbers, each of you needs to know where you’re at with the lifts. In particular, knowing your 1-rep Max for these lifts gives you a template to work from.

If you’re a beginner, this is a chance for you to hammer down your Squat technique while building some basic strength. If you’re more of an advanced lifter then Hatch will take you to the next level if you hit it right…when I finished my first Hatch Cycle, I gained  over 50lbs on my squat and PR’ed my deadlift without ever having deadlifted during that time!

I am attaching a Spread sheet for those who want to dig a little deeper into the numbers. For the rest of you,  just show up, do the work and write it down. …remember the maxim: “what gets measured, gets done”

http://www.mikesgym.org/programs/index.php?show=program&programID=19

One Comment to "Down the Hatch"

  • Kristina Sadlo says:

    January 7, 2015 at 11:34 am - Reply

    Yes, yess, yesss- Now this is what I’m talkin about- Just fantastic! This is extremely helpful for me, to better organize my own program in knowing my squat days w you guys! I’m so psyched you’re implementing this 6 week Hatch squat cycle!!

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