SUPER YOUTH
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) Double Under Technique & Efficiency
(D) In teams of 3 for max reps-5 Rounds 1min Power Clean@50%1RM, 1min D/U, 1min Recovery
(E) Power Clean-Work to the limits of your movement
BEGINNER
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) Double Under Technique & Efficiency
(D) In teams of 3 for max reps-5 Rounds 1min Power Clean@50%1RM, 1min D/U, 1min Recovery
(E) Power Clean-Work to the limits of your movement
INTERMEDIATE
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) Bar Muscle Up Technique & Efficiency
(D) In teams of 3 for max reps-5 Rounds 1min Power Clean@50%1RM, 1min D/U, 1min Recovery
(E) M/E Power Clean
MASTERS 40-49YRS
(A) Shoulder Strength & Stability & Glute Activation
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) Bar Muscle Up Technique & Efficiency
(D) Individually for max reps-5 Rounds 1min Power Clean@50%1RM, 1min Bar D/U, 1min Recovery
(E) M/E Power Clean
MASTERS 50-59YRSs
(A) Shoulder Strength & Stability & Glute Activation
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) Double Under Technique & Efficiency
(D) Individually for max reps-5 Rounds 1min Power Clean@50%1RM, 1min D/U, 1min Recovery
(E) M/E Power Clean
(A) Shoulder Strength & Stability & Glute Activation
(C) Bar Muscle Up Technique & Efficiency
(D) Individually for max reps-5 Rounds 1min Push Press@50%1RM, 1min Power Clean, 1min Recovery
(E) Individually complete-3 Rounds 3 Unbroken Push Jerks@85%1RM
(F) M/E Power Clean
FROM THE COACH (A) (B) (C) (D) (E) (F) CFS Rules Apply
Couldn't get to the Box because of Origin. So i did it at home.
ReplyDeleteC) 3 sets of 8 M/U with concentration on rolling both arms over at the same time with minimal dip.
D) I did PP with WB (working with partner and only had 1 bar)
PP - 101 @ 55kg
WB - 75 @ 10kg ball
E) 3 x 3 @ 85kg
F) 112.5kg - 2.5kg off 1RM