Strength
Saturday, July 29th, 2023 - ATS Day 62
Secondary Strength Movement
Back Squat
E3:30MOM56 @ 70%
4 @ 75%
2 @ 80%
4 @ 78%
6 @ 75%
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% -> 82% -> 85% for 2 Sets
2 Clean + 1 Split Jerk
60% -> 65% -> 70% -> 75%
Then…
1 Clean + 1 Split Jerk
@ 80% -> 82% -> 85% for 2 Sets
Clean Shrug Pull
E2:00MOM3
2 @ 95% Clean
2 @ 95% Clean