Strength
Saturday, September 9th, 2023 - ATS Day 68
C&J Warm Up: 15 minutes
A) 3 sets: 2 Tall 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 High Hang Clean + 1 Low-Hang Clean + 1 Split Jerk 1w/ 3s pause in catch
60 -> 65% x 3 sets
1 High Hang Clean + 1 Low-Hang Clean + 1 Split Jerk 1w/ 3s pause in catch
60 -> 65% x 3 sets
Clean Pull
E2:00MOM4
3x pull to hold 1s at top of pull
75% Clean
3x pull to hold 1s at top of pull
75% Clean
Front Squat
E3:00MOM5
8 @ 65%
6 @ 70%
4 @ 75%
6 @ 73%
8 @ 68%
8 @ 65%
6 @ 70%
4 @ 75%
6 @ 73%
8 @ 68%