Saturday, January 7th, 2023 - ATS Day 35
Warm Up - 2RNFT
10x Rig Band Face Pull to Strict Press
8x Band Good Morning
6x Empty Bar Front Squats
4x Squat T-Spine Stretch
8x Band Good Morning
6x Empty Bar Front Squats
4x Squat T-Spine Stretch
Clean & Jerk Warm Up
empty bar
A) Tall Muscle Clean + Tall Power Clean + Strict Press
3x (3+3+3)
B) Split Jerk Balance
3x2
C) Tall Jerk w/ 2s pause in catch
3x3
A) Tall Muscle Clean + Tall Power Clean + Strict Press
3x (3+3+3)
B) Split Jerk Balance
3x2
C) Tall Jerk w/ 2s pause in catch
3x3
Clean & Jerk Work
A) E130MOM3: 1x (1 Clean Pull to Mid + 1 Power Clean + 1 Split Jerk)
65-70% C&J
B) E130MOM5: 1x (1 Clean Pull to Hold + 1 Clean + 1 Split Jerk)
70-75% C&J
C) E2:00MOM4: 3x Hang Clean Shrug Pull @ Knee
80% Clean
D) E130MOM3: 5x Split Squat w/ Split Jerk Stance w/ light barbell
65-70% C&J
B) E130MOM5: 1x (1 Clean Pull to Hold + 1 Clean + 1 Split Jerk)
70-75% C&J
C) E2:00MOM4: 3x Hang Clean Shrug Pull @ Knee
80% Clean
D) E130MOM3: 5x Split Squat w/ Split Jerk Stance w/ light barbell