Saturday, December 17th, 2022 - ATS Day 32
General Warm-Up
2RNFT
10x PVC Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar SLDL
6x Alt. Hip Flexor Stretch
4x Cossack Squats
10x PVC Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar SLDL
6x Alt. Hip Flexor Stretch
4x Cossack Squats
Snatch Warm Up
empty bar
3x (3 High Pull + 2 High-Hang Power Snatch + 1 OHS)
3x (3 High Pull + 2 High-Hang Power Snatch + 1 OHS)
Snatch Complex
E2:00MOM6
1x ( 1 High Hang + 1 Low-Hang+ 2 Floor)
3 sets: 70% Snatch/Light to Moderate
3 sets: 75-80% Snatch/Moderate to Heavy
1x ( 1 High Hang + 1 Low-Hang+ 2 Floor)
3 sets: 70% Snatch/Light to Moderate
3 sets: 75-80% Snatch/Moderate to Heavy
Clean & Jerk Warm Up
empty bar
A)3x (5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat)
B) Push Jerk
3x3
C) Tall Split Jerk
3x2
A)3x (5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat)
B) Push Jerk
3x3
C) Tall Split Jerk
3x2
Clean & Jerk Complex
E2:00MOM6
1x (1 High Hang + 1 Low-Hang + 1 Floor + 1 Split Jerk)
3 sets: 70% C&J/Light to Moderate
3 sets: 75-80% C&J/ Moderate to Heavy
1x (1 High Hang + 1 Low-Hang + 1 Floor + 1 Split Jerk)
3 sets: 70% C&J/Light to Moderate
3 sets: 75-80% C&J/ Moderate to Heavy
Snatch Grip Push Press
E2:00MOM5
Work into a heavy 3
% Push Press
Work into a heavy 3
% Push Press