Strength
Saturday, October 28th, 2023 - ATS Day 73
Secondary Strength Movement
Back Squat
E3:00MOM68 @ 60%
6 @ 65%
4 @ 70%
6 @ 68%
8 @ 65%
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
E2:30MOM6
3 Cleans + 2 Front Squat + 1 Split Jerk
Build into a moderate or heavy complex
Recommend to start at 65-70% and build
% of C&J
3 Cleans + 2 Front Squat + 1 Split Jerk
Build into a moderate or heavy complex
Recommend to start at 65-70% and build
% of C&J
Clean Deadlift
E2:00MOM 3
3x 95%
% of Clean
3x 95%
% of Clean