Saturday, January 14th, 2023 - ATS Day 36
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Band Good Morning
6x Empty Bar Front Squats
4x Squat to Hold 2s
8x Band Good Morning
6x Empty Bar Front Squats
4x Squat to Hold 2s
Snatch Warm Up
empty bar
A) Tall Muscle Snatch + OHS
3x (3+3)
B) Tall Snatch
3x2
C) Barbell Skillwork: OLY Hang Snatch Cycling
2x5 w/ 55-60% Snatch
A) Tall Muscle Snatch + OHS
3x (3+3)
B) Tall Snatch
3x2
C) Barbell Skillwork: OLY Hang Snatch Cycling
2x5 w/ 55-60% Snatch
Snatch Work
E130MOM5: Hang Snatch
5-3–2-2-2
65-70% Snatch
5-3–2-2-2
65-70% Snatch
Clean/Jerk Warm Up
empty bar
A) Tall Muscle Clean + Tall Power Clean + Fromt Squat
3x (3+3+3)
C) Barbell Skillwork: OLY Hang Clean Cycling
2x5 w/ 55-60% Clean
A) Tall Muscle Clean + Tall Power Clean + Fromt Squat
3x (3+3+3)
C) Barbell Skillwork: OLY Hang Clean Cycling
2x5 w/ 55-60% Clean
Clean Work
E130MOM5: Hang Clean
5-3-3-3-3
65-70% Clean
E2:00MOM4: 3x Clean 5s Tempo Deadlift
75-80% Clean
5-3-3-3-3
65-70% Clean
E2:00MOM4: 3x Clean 5s Tempo Deadlift
75-80% Clean