D/E or M/E Bench, 3 Best Sets Strict M/U & HSPU, 3 Best Sets Kipping M/U & HSPU, The Row Intervals 1 more then your Best

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Pullups & Strict Pushups-3 best sets

(E) In teams of 2 Males or Females-Row 10mins for Max Metres. Change every minute

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

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

(D) Pullups & Strict Pushups-3 best sets

(E) In teams of 2 Males or Females-Row 10mins for Max Metres. Change every minute

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Bench with KB's & Chains 16/8kgs

(D) 3 Best Sets Muscle Up

(E) In teams of 2 Males or Females-Row 10mins for Max Metres. Change every minute 

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) D/E Bench  9 x 3 Varied Grips@Red Bands & 50%FloorPress1RM or M/E with Chains & Bells

(D) 3 Best Sets Strict M/U & Strict HSPU

(E) 3 Best Sets Kipping M/U & Kipping HSPU

(F) "The Row Intervals"-1 more then your best

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Bench with Chains & Kb's

(D) C2Bar & Ring Dips-3 Best Sets

(E) In teams of 2 Males or Females-Row 10mins for Max Metres. Change every minute

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) D/E Bench  9 x 3 Varied Grips@Red Bands & 50%FloorPress1RM or M/E with Chains & Bells

(D) 3 Best Sets Strict M/U & Strict HSPU

(E) 3 Best Sets Kipping M/U & Kipping HSPU

(F) "The Row Intervals"-1 more then your best

FROM THE COACH (A)  (B)  (C) If training Thursday do D/E, if not do M/E (D) Remember a PB here is as important as a PB Snatch or Bench etc  (F) If your best is 1, bust your ass to do 2. That's all you have to do today.