J2FIT
Olympic Lifting, Weightlifting, Functional Fitness, General FitnessThis program is based off of the famous, Hatch Squat cycle by USA Head Olympic Weightlifting Team Coach (Greece, 2004), Gayle Hatch.
This program is an intensive back and front squat cycle, that has a you performing both lifts (ON THE SAME DAY), two times per week.
In addition, you will be placing high emphasis on a vast assortment of snatch, clean, and jerk variations within the 60-75% of maximum range to increase power, technique, and allow for the majority of heavy lifting and emphasis be placed upon squat strength.
In addition, you will spend a great amount of time increasing overhead stability (behind the neck push presses, overhead squats) as well as increase GPP work (bodybuilding, core, lower back, and conditioning).
This is the first part of three(3) total cycles in this series, each progressively overloading the squat.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Forward Wall Squat
4 x 10
A2
Good Morning
4 x 10
B
Hip Snatch
3, 2, 2, 2 @ 60, 70, 70, 70 %
C
BTN Split Jerk + Split Jerk
2, 2, 2, 1 @ 60, 70, 70, 80 %
D
Back Squat
10, 8, 6, 4 @ 60, 70, 75, 80 %
E
Front Squat
4 x 5 @ 60, 70, 70, 70 %
Stretch
F
Stretch
A
No Foot Snatch
3, 3, 2, 2, 2 @ 60, 65, 70, 70, 70 %
B
No Contact Clean and Jerk
5 x 2 @ 60, 65, 70, 70, 70 %
C
BTN Push Press + Overhead Squat
5 x 3 @ 50, 60, 70, 70, 70 %
D
RDL
3 x 5 @ 80 %
Bodybuilding and Core
E
Choose 2-3 movements you enjoy for muscle building, any will do (except legs, however can still do calves). Upper Body Exercise (Back) Upper Body Exercise (Triceps) Upper Body Exercise (Forearms or Shoulders) Then, perform 3-5 sets of abdominal or oblique work, such as exercise in videos.
A
Muscle Snatch
5, 4, 3, 3 @ 40, 45, 50, 55 %
B
Power Snatch
4 x 2 @ 60, 70, 70, 70 %
C
Clean
4 x 2 @ 50, 60, 70, 70 %
Bodybuilding + Conditioning
D
Perform 2-3 exercises for 3 sets of 12-15 reps, with light to moderate loads. Back, Shoulders, Arms, or Abs. NO LOWER BODY Then, either jog, bike, swim, or row for 15 minutes working as hard as you can.
A1
Forward Wall Squat
4 x 10
A2
Glute Bridge
4 x 10
B
Hang Snatch
4, 3, 3, 2, 2 @ 50, 60, 70, 75, 75 %
C
Back Squat
10, 10, 8, 8 @ 60, 65, 70, 75 %
D
Front Squat
4 x 5 @ 60, 65, 70, 70 %
Stretch
E
Stretch
A
Block Snatch
3, 3, 2, 2, 2 @ 60, 65, 70, 70, 70 %
B
High Hang Clean
5 x 2 @ 60, 65, 70, 70, 70 %
C
BTN Push Press + Overhead Squat
3, 3, 3, 2, 2, 2 @ 50, 60, 70, 75, 80, 80 %
D
Snatch Grip RDL
3 x 5 @ 80 %
Bodybuilding and Core
E
Choose 2-3 movements you enjoy for muscle building, any will do (except legs, however can still do calves). Upper Body Exercise (Back) Upper Body Exercise (Triceps) Upper Body Exercise (Forearms or Shoulders) Then, perform 3-5 sets of abdominal or oblique work, such as exercise in videos.
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
