General
Saturday, March 18th, 2023 - ATS Day 45
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: Tall Split Jerk w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar
Jerk Work
A) E130MOM3: 3 Paused Split Jerk (2s in dip & 2s in catch)
60-65% Split Jerk/Light
B) E130MOM3: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
70-75% Split Jerk/Moderate
C) E130MOM3: 1 Split Jerk
80% Split Jerk/ Heavy
60-65% Split Jerk/Light
B) E130MOM3: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
70-75% Split Jerk/Moderate
C) E130MOM3: 1 Split Jerk
80% Split Jerk/ Heavy
Clean Pull
E2:00MOM4: 2 Shrug Pulls
105% Clean/Heavy
105% Clean/Heavy