Strength
Saturday, September 2nd, 2023 - ATS Day 67
C&J Warm Up: 15 minutes
A) 3 sets: 2 BTN Push Press + 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Front Squat
w/ empty bar
C) 3 sets: No-Feet Clean
w/ 50% Clean/ Very Light
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Front Squat
w/ empty bar
C) 3 sets: No-Feet Clean
w/ 50% Clean/ Very Light
C&J Work
E130MOM5
1 Dip Clean + 1 Clean + 1 Split Jerk w/ 3s pause in catch
60 -> 65% x 3 sets
1 Dip Clean + 1 Clean + 1 Split Jerk w/ 3s pause in catch
60 -> 65% x 3 sets
Clean Segmented Pull
E2:00MOM4
3x (1s below knee + 1s above knee + 1s mid-thigh + 1s power then shrug)
80% Clean
3x (1s below knee + 1s above knee + 1s mid-thigh + 1s power then shrug)
80% Clean
Front Squat
E3:00MOM5
10 @ 60%
8 @ 65%
6 @ 70%
8 @ 68%
10 @ 65%
10 @ 60%
8 @ 65%
6 @ 70%
8 @ 68%
10 @ 65%