Strength
Saturday, April 8th, 2023 - ATS Day 48
Secondary Strength Movement
Back Squat
E2:00MOM52x 3s pause Back Squat + 2 Back Squat
65-70%
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
Jerk Warm Up
A) 3 sets: 5 BTN Jerk Grip Push Press w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar w/ 2s pause in catch
D) E130MOM3: 2 Split Jerk
60-70% Split Jerk/Light to Moderate
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar w/ 2s pause in catch
D) E130MOM3: 2 Split Jerk
60-70% Split Jerk/Light to Moderate
Jerk Complex
E130MOM4 2 Front Squat+ 1 Split Jerk
75-80% Split Jerk/Moderate to Heavy
75-80% Split Jerk/Moderate to Heavy