Strength
Saturday, December 2nd, 2023 - ATS Day 78
Clean Warm Up: 10 minutes
A) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 No-Feet Clean w/empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
w/ empty bar
B) 3 sets: 3 No-Feet Clean w/empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
Clean Work: Clean Singles- From Floor
E2:30MOM6
1st: 3 @ 65%
2nd: 2 @ 70%
3rd: 2 @ 75%
4th: 1 @ 80%
5th: 1 @ 85%
6th: 1 @ 90%
7th: 1 @ 95%
% of Clean
1st: 3 @ 65%
2nd: 2 @ 70%
3rd: 2 @ 75%
4th: 1 @ 80%
5th: 1 @ 85%
6th: 1 @ 90%
7th: 1 @ 95%
% of Clean
Clean Grip RDL
E2:30MOM3
1st set of 6 @ 50%
2nd set of 6 @ 60%
3rd set of 6 @ 70%
% of C&J
1st set of 6 @ 50%
2nd set of 6 @ 60%
3rd set of 6 @ 70%
% of C&J
Front Squat
E2:30MOM5
1 FS + 2 of 1 1/4 Front Squat
1st set: 60%
Remaining sets @ 70%
% of Front Squat
1 FS + 2 of 1 1/4 Front Squat
1st set: 60%
Remaining sets @ 70%
% of Front Squat