Strength
Saturday, February 25th, 2023 - ATS Day 42
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s
Clean Warm Up
A) 3 sets: 5 Tall Muscle Clean + 5 Front Squat w/ empty bar
B) 3 sets: 3 No-Feet Clean w/ empty bar
C) 3 sets: 3 Tall Clean from toes
B) 3 sets: 3 No-Feet Clean w/ empty bar
C) 3 sets: 3 Tall Clean from toes
Clean Work
A) E130MOM5: 2 Clean Halting DL + 1 clean
60-65% Clean/ Light to Moderate
B) E130MOM5: 3-position clean
1 Floor + 1 High-Hang + 1 Mid Hang
70% Clean/Moderate
60-65% Clean/ Light to Moderate
B) E130MOM5: 3-position clean
1 Floor + 1 High-Hang + 1 Mid Hang
70% Clean/Moderate
Clean Pull Work
E2:00MOM4: 3 Clean 5s Tempo Deadlift