Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

HATCH SQUAT CYCLE

The Hatch Squat Cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. This challenging, 12-week squat cycle was developed by Olympic weightlifting coach Gayle Hatch. Unlike many other squat programs, Hatch Squat utilizes both front- and back squats on training days.  Take heed and SCALE appropriately.

BACK SQUAT      FRONT SQUAT

SETS / REPS       %                          SETS / REPS        %

WEEK 1              

DAY 1

1x10                        60%                        1x5                      60%

1x8                          70%                        1x5                      70%

1x6                          75%                        1x5                      70%

1x4                          80%                         1x5                     70%

DAY 2

1x10                         60%                         1x5                     60%

1x8                           65%                         1x5                     65%

1x8                           70%                         1x5                     70%

1x8                           75%                         1x5                     70%

WEEK 2

DAY 1

1x10                          60%                        1x5                      60%

1x8                            65%                        1x5                      70%

1x6                            70%                        1x5                      75%

1x6                            75%                        1x5                      75%

1x6                            80%

DAY 2

1x10                          60%                         1x5                       60%

1x8                            70%                         1x5                       65%

1x8                            75%                         1x5                       70%

1x8                            80%                         1x5                       70%

WEEK 3

DAY 1

1x8                              65%                       1x5                          60%

1x8                              70%                       1x5                          70%

1x6                              80%                       1x5                          75%

1x6                              85%                       1x5                           80%

DAY 2

1x10                            60%                        1x5                           60%

1x10                            65%                         1x5                          65%

1x8                              70%                         1x5                          70%

1x8                              75%                         1x5                          70%

WEEK 4

DAY 1

1x8                              65%                          1x5                            70%

1x8                              70%                           1x5                           75%

1x6                              80%                           1x5                           80%

1x6                              85%                           1x5                           85%

DAY 2

1x8                              65%                            1x5                           60%

1x8                              70%                             1x5                          65%

1x8                              75%                             1x5                          70%

1x8                              80%                              1x5                         70%

WEEK 5

DAY 1

1x8                              65%                              1x5                            70%

1x6                              75%                              1x4                            80%

1x4                              85%                              1x3                            85%

1x4                              90%                              1x3                             90%

DAY 2

1x6                               65%                              1x5                              60%

1x6                               75%                              1x5                              65%

1x6                               80%                              1x5                              70%

1x6                               80%                              1x5                               70%

WEEK 6

DAY 1                  

1x6                               70%                               1x5                                 65%

1x6                               80%                               1x4                                 75%

1x3                               90%                                1x4                                 80%

1x2                               95%                                1x4                                 80%

DAY 2

1x4                              75%                                  1x5                                  60%

1x4                              80%                                  1x5                                  65%

1x4                              80%                                   1x5                                 70%

1x4                              80%                                    1x5                                 70%

WEEK 7

DAY 1

1x5                              70%                                     1x5                                  65%

1x5                               80%                                    1x4                                  75%

1x2                               85%                                     1x4                                  80%

1x3                               90%                                     1x4                                   85%

1x1                                100%

DAY 2

1x4                                70%                                     1x5                                    60%

1x4                                75%                                      1x5                                   65%

1x4                                80%                                       1x5                                   70%

1x4                                85%                                       1x5                                    70%

WEEK 8

DAY 1

1x5                                65%                                        1x5                                    60%

1x5                                70%                                        1x5                                    65%

1x5                                75%                                        1x5                                     65%

1x5                                80%                                        1x5                                     65%

DAY 2

2x5                                65%                                         4x5                                     60%

3x5                                70%

WEEK 9

DAY 1

1x5                                 60%                                          1x5                                     65%

1x3                                 70%                                           1x4                                     75%

1x2                                 80%                                           1x4                                     80%

1x2                                 90%                                            1x4                                    85%

1x1                                 95%

DAY 2

1x5                                 65%                                              4x5                                   65%

3x5                                 75%

WEEK 10

DAY 1

1x5                                  60%                                              1x5                                   60%

1x5                                  65%                                               1x5                                   65%

1x5                                  70%                                                1x5                                  70%

1x5                                  75%                                                1x5                                  70%

DAY 2

1x5                                   60%                                                1x5                                 60%

1x5                                   65%                                                1x5                                  65%

1x5                                   70%                                                 1x5                                 70%

1x5                                   75%                                                 1x5                                70%

WEEK 11

DAY 1

1x5                                     60%                                                1x 5                                 60%

1x3                                     70%                                                 1x5                                 70%

1x2                                     80%                                                 1x5                                  75%

1x2                                     90%                                                  1x5                                 75%

1x1                                     95%

1x1                                     103%

DAY 2

1x5                                       60%                                                  1x5                                60%

1x5                                        65%                                                 1x5                                70%

1x5                                        70%                                                 1x5                                75%

1x5                                         70%                                                 1x5                                80%

WEEK 12

DAY 1

1x5                                          60%                                                 1x5                                 65%

1x5                                           70%                                                 1x5                                 70%

1x5                                           75%                                                  1x5                                 75%

1x5                                            75%

DAY 2

1x5                                            60%                                                  1x5                                60%

1x5                                             70%                                                  1x5                               70%

1x5                                             75%                                                   1x5                               75%

1x5                                             75%