Strength
Saturday, March 25th, 2023 - ATS Day 46
Secondary Strength Movement
Back Squat
E3:00MOM52x 3s pause BS + 2 BS
65-70% BS/Light to Moderate
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
Clean/Jerk Warm Up
A) 3 sets: 5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat 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
C&J Work
A) E130MOM3: 3 Power Clean + 1 Split Jerk
60-65% Split Jerk/Light
B) E130MOM3: 2 Squat Clean + 1 Split Jerk
70% C&J/ Moderate
C) E130MOM3: 1 Squat Clean + 1 Split Jerk
75-80% C&J/ Moderate
Clean 5s Tempo Pull on plates
E2:00MOM3
3x
85% Clean
60-65% Split Jerk/Light
B) E130MOM3: 2 Squat Clean + 1 Split Jerk
70% C&J/ Moderate
C) E130MOM3: 1 Squat Clean + 1 Split Jerk
75-80% C&J/ Moderate
Clean 5s Tempo Pull on plates
E2:00MOM3
3x
85% Clean