Strength
Saturday, July 8th, 2023 - ATS Day 59
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold
8x Empty Bar Back Squat
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 Strict Press in Split + 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 Strict Press in Split + 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
Start -> 1 Hang Power Clean
-> 1 Hang Squat Clean
-> 1 Push Jerk
-> 1 Power Clean
-> 1 Squat Clean
2 Front Squat
Finish -> 1 Split Jerk
60-75% C&J
OR Work into Heavy Complex
Start -> 1 Hang Power Clean
-> 1 Hang Squat Clean
-> 1 Push Jerk
-> 1 Power Clean
-> 1 Squat Clean
2 Front Squat
Finish -> 1 Split Jerk
60-75% C&J
OR Work into Heavy Complex