Strength
Saturday, August 5th, 2023 - ATS Day 63
Secondary Strength Movement
Back Squat
E2:30MOM54@ 70%
4 @ 75%
2 @ 80%
2 @ 85 %
2 @ 90%
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Empty Bar Front Squat
w/ 2 hold in bottom
6x Spider Man Lunge 2s hold
8x Empty Bar Elbow Rotations
6x Empty Bar Front Squat
w/ 2 hold in bottom
6x Spider Man Lunge 2s hold
C&J Warm Up
w/ empty bar
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
C) E130MOM3
2 Clean + 1 Split Jerk
55-65% C&J/Very Light
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
C) E130MOM3
2 Clean + 1 Split Jerk
55-65% C&J/Very Light
C&J Work
E130MOM6
1 Clean + 1 Split Jerk
-> 70% -> 75% -> 80% -> 82% -> 85% -> 90%
1 Clean + 1 Split Jerk
-> 70% -> 75% -> 80% -> 82% -> 85% -> 90%
Clean Shrug Pull
E2:00MOM3
2 @ 100% Clean
2 @ 100% Clean