Strength
Saturday, December 30th, 2023 - ATS Day 82
C&J Warm Up: 10 minutes
A) 3 sets: 5 Floating Clean Pull to Mid+ 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
Clean Complex
E2:30MOM5
2 Clean Pulls + 1 Power Clean + 1 Clean
60-75% of Clean/ Light to Moderate
2 Clean Pulls + 1 Power Clean + 1 Clean
60-75% of Clean/ Light to Moderate
Front Squat
3:00 minute work and 1:00 minute rest between sets
1st set: 5 @ 60%
2nd set: 1 @ 70%
3rd set: 5 @ 65%
4th set: 1 @ 75%
5th set: 5 @ 70%
6th set: 1 @ 80%
% of Front Squat
1st set: 5 @ 60%
2nd set: 1 @ 70%
3rd set: 5 @ 65%
4th set: 1 @ 75%
5th set: 5 @ 70%
6th set: 1 @ 80%
% of Front Squat