Saturday, February 4th, 2023 - ATS Day 39
Warm Up - 2RNFT
10x Band Shoulder Rotations
10x Band Pull Apart
6x Band Good Morning
6x Squat Hold 2s
10x Band Pull Apart
6x Band Good Morning
6x Squat Hold 2s
Snatch Warm Up
A) 3 sets: 1x (3Tall Muscle Snatch + 3Snatch-Grip Push Press + 3Snatch Balance + 3OHS)
W/ empty bar
B) 3 sets: 1x (1 Hang Snatch + 1 Snatch)
60% Snatch
W/ empty bar
B) 3 sets: 1x (1 Hang Snatch + 1 Snatch)
60% Snatch
Snatch Work
5 sets: 1:00 Effort + 1:00 Rest
1x (1Snatch Pull to Hold + 1High-Hang Snatch + 1Snatch)
3 sets: 65-70%/ Light to Moderate
2 sets: 75-80% Snatch / Moderate to Heavy
1x (1Snatch Pull to Hold + 1High-Hang Snatch + 1Snatch)
3 sets: 65-70%/ Light to Moderate
2 sets: 75-80% Snatch / Moderate to Heavy
Clean Warm Up
A) 3 sets: 1x (3Tall Muscle Clean + 3 Tall Clean + 3 Front Squat)
W/ empty bar
B) 3 sets: 1x (1 Hang Clean + 1 Clean)
60% Clean
W/ empty bar
B) 3 sets: 1x (1 Hang Clean + 1 Clean)
60% Clean
Clean Work
5 sets: 1:00 Effort + 1:00 Rest
1x (1 Clean Pull to Hold + 1High-Hang Clean + 1 Clean)
3 sets: 65-70%/Light to Moderate
2 sets: 75-80%
1x (1 Clean Pull to Hold + 1High-Hang Clean + 1 Clean)
3 sets: 65-70%/Light to Moderate
2 sets: 75-80%
Press/Jerk Warm Up
A) 3 sets: 5x Strict Press
W/ empty bar
B) 3 sets: 2x Tall Split Jerk w/ 2s pause in catch
W/ empty bar
C) 3 sets: 2 Split Jerk
60-65% Split jerk
W/ empty bar
B) 3 sets: 2x Tall Split Jerk w/ 2s pause in catch
W/ empty bar
C) 3 sets: 2 Split Jerk
60-65% Split jerk
Split Jerk Work
5 sets: 1:00 Effort + 1:00 Rest
Work into a heavy single Split Jerk
Work into a heavy single Split Jerk