Strength
Saturday, February 18th, 2023 - ATS Day 41
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Band Good Morning
6x Squat Hold 2s
8x Empty Bar Elbow Rotations
6x Band Good Morning
6x Squat Hold 2s
Snatch Warm Up
A) 3 sets: 3 Tall Muscle Snatch + 3 Snatch Balance + 3 OHS w/ empty bar
B) 3 sets: 2x Tall Snatch w/ 2s pause in bottom w/ empty bar
C) 3 sets: 2x High-Hang Power Snatch w/ 60% Snatch
B) 3 sets: 2x Tall Snatch w/ 2s pause in bottom w/ empty bar
C) 3 sets: 2x High-Hang Power Snatch w/ 60% Snatch
Snatch Work: Mid-Hang Snatch
E130MOM6
1st set: 3x 65-70%
2nd set: 2x 70-75%
3rd set: 1x 75-80%
4th set: 1x 80%
5th set: 1x 85%+
6th set: 1x 85%+
1st set: 3x 65-70%
2nd set: 2x 70-75%
3rd set: 1x 75-80%
4th set: 1x 80%
5th set: 1x 85%+
6th set: 1x 85%+
Clean Warm Up
A) 3 sets: 3 Tall Muscle Clean + 3 Front Squats w/ empty bar
B) 3 sets: 2x Tall Clean w/ empty bar
C) 3 sets: 2x High-Hang Power Clean w/ 60% Clean
B) 3 sets: 2x Tall Clean w/ empty bar
C) 3 sets: 2x High-Hang Power Clean w/ 60% Clean
Clean Work: Mid-Hang Clean
E130MOM6
1st set: 3x 65-70%
2nd set: 2x 70-75%
3rd set: 1x 75-80%
4th set: 1x 80%
5th set: 1x 85%+
6th set: 1x 85%+
1st set: 3x 65-70%
2nd set: 2x 70-75%
3rd set: 1x 75-80%
4th set: 1x 80%
5th set: 1x 85%+
6th set: 1x 85%+