Strength
Saturday, February 11th, 2023 - ATS Day 40
Warm Up - 2RNFT
10x Band Shoulder Rotations
10x Band Monster Walks
6x Band Good Morning
6x Squat Hold 2s
10x Band Monster Walks
6x Band Good Morning
6x Squat Hold 2s
Clean Warm Up
A) 3 sets: 1x (3Tall Muscle Clean + 3 Tall Clean + 3 Front Squat)
W/ empty bar
B) 3 sets: 2x Clean
55-60% Clean
C) 3 sets: 1 Clean
60%
W/ empty bar
B) 3 sets: 2x Clean
55-60% Clean
C) 3 sets: 1 Clean
60%
Clean Work
Work into a heavy single
10 sets: 1:00 Effort + 1:00 Rest
3 sets: 65-70%/Light to Moderate
2 sets: 75-80%/Moderate to Heavy
5 sets: 85%+
10 sets: 1:00 Effort + 1:00 Rest
3 sets: 65-70%/Light to Moderate
2 sets: 75-80%/Moderate to Heavy
5 sets: 85%+