Strength
Saturday, July 22nd, 2023 - ATS Day 61
Secondary Strength Movement
Back Squat
E3:30MOM510 @ 60%
8 @ 65%
6 @ 70%
8 @ 68%
10 @ 65%
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Empty Bar Front Squat
w/ 2 hold in bottom
6x Spider Man Lunge 2s hold
8x Empty Bar Elbow Rotations
6x Empty Bar Front Squat
w/ 2 hold in bottom
6x Spider Man Lunge 2s hold
C&J Warm Up
w/ empty bar
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
C&J Work
E130MOM8
2 Clean + 1 Split Jerk
60% -> 65% -> 70% -> 75%
Then…
1 Clean + 1 Split Jerk @ 80% for 4 Sets
2 Clean + 1 Split Jerk
60% -> 65% -> 70% -> 75%
Then…
1 Clean + 1 Split Jerk @ 80% for 4 Sets
Hang Clean Pull
E2:00MOM3
3 @ 85-90% Clean
3 @ 85-90% Clean