Strength
Saturday, December 23rd, 2023 - ATS Day 81
C&J Warm Up: 10 minutes
A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance
w/ empty bar
B) 3 sets: 3 BTN (Behind the Neck) Split Jerk w/ 3 sec pause
w/ empty bar
B) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
w/ empty bar
B) 3 sets: 3 BTN (Behind the Neck) Split Jerk w/ 3 sec pause
w/ empty bar
B) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
C&J Complex
E3:00MOM5
3 Hang Clean + 2 Front Squat + 1 Split Jerk
60-75%/Light to Moderate
Or
80-95%/Heavy
% of C&J
3 Hang Clean + 2 Front Squat + 1 Split Jerk
60-75%/Light to Moderate
Or
80-95%/Heavy
% of C&J
Front Squat
E2:30MOM5
2x 5-sec tempo FS + 2 Front Squats
1st set: 65%
Remaining sets @ 75%
% of Front Squat
2x 5-sec tempo FS + 2 Front Squats
1st set: 65%
Remaining sets @ 75%
% of Front Squat