Strength
Saturday, April 1st, 2023 - ATS Day 47
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s
Clean/Jerk Warm Up
A) 3 sets: 5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar
D) E130MOM3: 2 Power Clean + 1 Split Jerk
60-70% C&J/Light to Moderate
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar
D) E130MOM3: 2 Power Clean + 1 Split Jerk
60-70% C&J/Light to Moderate
C&J Work: Complex
E130MOM6: 1 Clean + 1 Front Squat + 1 Split Jerk + 1 Clean + 1 Split Jerk
75-80% Split Jerk/Moderate to Heavy
75-80% Split Jerk/Moderate to Heavy
Clean Pull
E2:00MOM4
2 @ 102%
2 @ 102%
SOTTS Press (Press in Squat or from box)
EMOM5: 5 Presses
light barbell or moderate dumbbells
light barbell or moderate dumbbells