Strength
Saturday, November 4th, 2023 - ATS Day 74
Secondary Strength Movement
Back Squat
E3:00MOM66 @ 65%
6 @ 70%
4 @ 75%
4 @ 80%
2 @ 85%
2 @ 90%
C&J Warm Up: 15 minutes
A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance
w/ empty bar
B) 3 sets: 3 Tall Split Jerk w/ 2s pause in catch
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
w/ empty bar
B) 3 sets: 3 Tall Split Jerk w/ 2s pause in catch
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
C&J Work
E3:00MOM6
1 High Hang + 1 Low Hang + 1 Floor + 1 Split Jerk + 1 Clean + 1 Split Jerk
Build up to between 75-85% C&J
Recommended to start at 65-70%
OR
Select a moderate weight for all sets
% of C&J
1 High Hang + 1 Low Hang + 1 Floor + 1 Split Jerk + 1 Clean + 1 Split Jerk
Build up to between 75-85% C&J
Recommended to start at 65-70%
OR
Select a moderate weight for all sets
% of C&J