HEY CFO… We will be testing some 1RM’s this week. Specifically the front and back squat so that we can get everyone on the Hatch Squat Program. We will do this in order to be prepared for what we’ll be starting next week: a Hatch Squat Cycle. This is a 12-week squatting program developed by U.S. Olympic weightlifting coach Gayle Hatch. The program calls for two squat workouts per week, and every rep of every squat workout in this cycle is determined by a percentage of your 1rm back squat or 1rm front squat. If you miss our max-effort days this week and do not know your 1rm back squat and 1rm front squat, you will need to test these ASAP. The idea here is something that was a major emphasis when Gabe and I took the USA Weightlifting L-1 … The back and front squat are the biggest result producing movements and give the biggest return. They build great strength in the greatest strength producing area, legs and hips! Athletes will need there 1RM BS and FS to start this program. The benefits are great in terms of strength, body control, and overall athletic development. The increased total-body strength that we will develop from squatting will help everyone and often in ways that you won’t even expect.

More info to follow as the week develops about the Hatch Squat Program.

– Lou & Gabe


Part 1:
20 mins
Front Squat:
Find your 1RM
*if you have a 1RM you will spend this time:
10 x 3 @ 70% of 1 RM

Part 2:
EMOM x 15
1 min: 7 OHS (95/65)
2 min: 5 TTB
3 min: 5 Pull-ups

RX+: (115/75) , CTB Pull-ups