M/E Banded Bench or M/E Jerk from Racks, M/E Weighted Dip&C2Bar, 3 Best Sets Strict Dip&Strict C2Bar, "The Row Intervals" x 7

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Bench-Work to the limits of your movement 

(D) 3 Best Sets Strict Pushup & Pullups

(E) "The Row Intervals" 250/200m x 7 minimum 

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Bench-Work to the limits of your movement 

(D) 3 Best Sets Strict Pushup & Pullups

(E) "The Row Intervals" x 7 minimum 250/200m

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Bench 

(D) 3 Best Sets Strict Dip & Strict C2Bar

(E) "The Row Intervals" x 7 minimum 275/225m

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Bench 

(D) M/E Weighted Dip & M/E Weighted C2Bar

(E) 3 Best Sets Strict Dip & Strict C2Bar

(F) "The Row Intervals" x 7 minimum 300/250m

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Jerk from Racks-Work to the limits of your movement 

(D) 3 Best Sets Dip & Strict Pullup

(E) "The Row Intervals" x 7 minimum 250/225m

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Banded Bench or M/E Jerk from Racks

(D) M/E Weighted Dip & M/E Weighted C2Bar or M/E Front Squat

(E) 3 Best Sets Strict Dip & Strict C2Bar

(F) "The Row Intervals" x 7 minimum

FROM THE COACH (A)  (B)  (C) Bench- Lest amount of sets, least amount of reps to 90%. Jerk-Up to 70% work on your own limitation of movement. From 70% on CFS Olympic Lifting Rules Apply (D) If you have hit a plateau change something, do front Squat banded, with KB's, onto a box etc (E)  (F) Record Holders, Nas 7, Jody 7, Danny 7, Ethan 7.