Strength
Saturday, July 15th, 2023 - ATS Day 60
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold
8x Empty Bar Elbow Rotations
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold
C&J Warm Up
w/ empty bar
A) 3 sets: 3 Push Press + 2 Push Jerk
B) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean + 3 Front Squat
D) 3 sets: 2 Dip Power Clean + 2 Dip Clean
A) 3 sets: 3 Push Press + 2 Push Jerk
B) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean + 3 Front Squat
D) 3 sets: 2 Dip Power Clean + 2 Dip Clean
C&J Complex
E3:30MOM5
1 Hang Clean + 1 Clean + 2 Front Squats + 1 Split Jerk + 1 Clean + 1 Split Jerk
60-75% C&J
1 Hang Clean + 1 Clean + 2 Front Squats + 1 Split Jerk + 1 Clean + 1 Split Jerk
60-75% C&J