Atlas Jerked - 5 Day

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep A-3

1-3 sets: P1. YTW x 5/5/5 P2. Copenhagen Roll x 10-15 P3. Petersen Step-up x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Snatch

5 x 2 @ 70 %

Snatch Pull

3 x 3 @ 90 %

Drop to Split

3 x 5 @ 35 %

Back Squat

5, 5, MAX @ 70 %

2-3 Sets: A1. DB Lunge x 10-12/leg A2. Jack Knife Complex x 2/2/2 x max

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep B-3

1-3 sets: P1. Band Scap Protraction x 10-15 P2. Banded Wall Slide x 10-15 P3. Bird Dog x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Jerk Behind the Neck From Split

3 x 5 @ 30 %

Jerk Behind the Neck + Jerk

5 x 3 @ 70 %

Push Press

5, 5, MAX @ 70 %

Pause Jerk Dip Squat

3 x 3 @ 90 %

Jerk Support

1 x 10 @ MAX %

2-3 Sets: A1. Deadbug x max A2. Press in Split x 10-12 A3. Pull-up x max (assist as needed for 10 minimum)

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep C-3

1-3 sets: P1. Snow Angel Slide x 10-15 P2. Standing Medball Hip Internal Rotation x 10-15 P3. Spanish Squat (5 sec ecc) x 6-10 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Clean & Jerk

5 x 3 @ 70 %

Clean Pull

3 x 3 @ 90 %

Pause Front Squat

3 x 3 @ 65 %

Jerk Rack Support

1 x 10 @ MAX %

2-3 Sets: A1. Hanging Leg Raise x max A2. Soft-Backed Staggered DB RDL x 10-12/side A3. DB Curl x 12-15

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep D-3

1-3 sets: P1. Scap Pulldown x 10-15 P2. Standing Banded Hip Abduction x 10-12/side P3. RNT Single-Leg DB RDL x 8-12 (alt sets of add/abduction) Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Snatch

7 x 1 @ 70, 75, 80, 80, 80, 80, 80 %

Clean & Jerk

7 x 2 @ 70, 75, 80, 80, 80, 80, 80 %

Front Squat + Jerk Dip Squat

4 x 6 @ 75, 80, 80, 80 %

Jerk Support in Split

1 x 10 @ MAX %

2-3 sets: A1. Barbell Sidebend x 12-15/side A2. Pause Vertical Jump x 5 (from jerk dip position) A3. Weighted Plank x 30-60 sec

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep E-3

1-3 sets: P1. Prone Weighted Arm Circles x 10-15 P2. Side Plank Clamshell x 10-15 P3. Banded Wall Slide + Lift-off x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Push Jerk Behind the Neck in Split

4 x 5 @ 35 %

Jerk Balance

4 x 5 @ 25 %

Power Jerk + Jerk

5 x 3 @ 60 %

Snatch Push Press

3 x 5 @ 70 %

2-3 Sets: A1. Russian Twist x 12-15/side A2. Bent Row x 12-15 A3. Sidelying DB Tricep Extension x 12-15

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)