Strength
Saturday, January 20th, 2024 - ATS Day 85
Clean Warm Up: 10 minutes
A) 3 sets: 5 Floating Clean Pull + 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
3 Yo-Yo Clean Pull + 1 Floating Clean (Below Knee) + 1 Clean
60-70% of Clean/ Light to Moderate
3 Yo-Yo Clean Pull + 1 Floating Clean (Below Knee) + 1 Clean
60-70% of Clean/ Light to Moderate
Front Squat
Build into a 1RM
E2:30MOM10
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2 @ 75 %
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 1 @ 90%
7th set: 1
8th set: 1
9th set: 1
10th set: 1
% of Front Squat
E2:30MOM10
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2 @ 75 %
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 1 @ 90%
7th set: 1
8th set: 1
9th set: 1
10th set: 1
% of Front Squat