Strength
Saturday, November 25th, 2023 - ATS Day 77
Secondary Strength Movement
Back Squat
E2:30MOM10Build into a heavy single/1RM
Recommend to start at 70% and build
% of Back Squat
C&J Warm Up: 10 minutes
A) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 No-Feet Clean w/empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
w/ empty bar
B) 3 sets: 3 No-Feet Clean w/empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
Clean Work: Clean Singles- From Floor
E2:30MOM6
1st: 3 @ 65%
2nd: 3 @ 70%
3rd: 3 @ 75%
4th: 2 @ 80%
5th: 1 @ 85%
6th: 1 @ 90%
% of Clean
1st: 3 @ 65%
2nd: 3 @ 70%
3rd: 3 @ 75%
4th: 2 @ 80%
5th: 1 @ 85%
6th: 1 @ 90%
% of Clean
Snatch Tempo Deadlift
E2:00MOM3
3x 10s tempo
80% of Snatch
3x 10s tempo
80% of Snatch