Strength
Saturday, October 7th, 2023 - ATS Day 70
C&J Warm Up: 15 minutes
A) 3 sets: 3 Jerk Balance
w/ empty bar
B) 2 Push Jerk + 2 Split Jerk
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
w/ empty bar
B) 2 Push Jerk + 2 Split Jerk
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
C&J Work
E2:00MOM5
1 Hang Power Clean + 1 Hang Clean + 1 Clean + 1 Split Jerk w/2s pause in catch
60 -> 65% x 3 sets
% of C&J
1 Hang Power Clean + 1 Hang Clean + 1 Clean + 1 Split Jerk w/2s pause in catch
60 -> 65% x 3 sets
% of C&J
Clean Pull
E2:00MOM4
3x 5s Tempo Pull
70-75%
% of Clean
3x 5s Tempo Pull
70-75%
% of Clean
Front Squat
E3:00MOM5
6 @ 70%
4 @ 75%
2 @ 80%
4 @ 78%
6 @ 75%
6 @ 70%
4 @ 75%
2 @ 80%
4 @ 78%
6 @ 75%