Strength
Saturday, October 14th, 2023 - ATS Day 71
C&J Warm Up: 15 minutes
A) 3 sets: 3 Push Press + 2 Split Jerk
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Front Squat
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean w/ empty bar
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Front Squat
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean w/ empty bar
C&J Work
E3:30MOM5
1 Dip + 1 Above Knee + 1 Below Knee + 1 Clean + 1 Split Jerk
60 -> 65% for 3 sets
% of C&J
1 Dip + 1 Above Knee + 1 Below Knee + 1 Clean + 1 Split Jerk
60 -> 65% for 3 sets
% of C&J
Clean Pull
E2:00MOM4
3x Floating Pull (Below Knee)
70%
% of Clean
3x Floating Pull (Below Knee)
70%
% of Clean
Front Squat
E2:30MOM4
4 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
4 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%