General
Saturday, March 11th, 2023 - ATS Day 44
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s
Jerk Warm Up
A) 3 sets: 5 Strict Press in Split w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: 3 Paused Split Jerk (2s in dip & 2s in catch) w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: 3 Paused Split Jerk (2s in dip & 2s in catch) w/ empty bar
Jerk Work
A) E130MOM5: 3x 3s Tempo Split Jerk
60% Split Jerk/Light
B) E130MOM5: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
65-70% Split Jerk/Light to Moderate
60% Split Jerk/Light
B) E130MOM5: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
65-70% Split Jerk/Light to Moderate
OHS Warm Up
3 sets: 3 Snatch Balance w/ 2s pause in bottom + 2 OHS w/ empty bar
OHS Max
E2:00MOM6
Build into a heavy single OHS
Athlete can perform a single snatch/snatch balance/Snatch-Grip Push Press/BTN Split Jerk to get into position of OHS.
OHS Max
E2:00MOM6
Build into a heavy single OHS
Athlete can perform a single snatch/snatch balance/Snatch-Grip Push Press/BTN Split Jerk to get into position of OHS.