SUPER YOUTH, BEGINNER & MASTERS 50-59yrs
(A) Mobility-In 5mins Hold Scaled Bridge Position
(B) Shoulder Strength & Stability-3 x 30sec Plank
(C) Warm Up-In 5mins 1 Wall Walk , 2 Forward Rolls, 10 KTE on Rings
(D) Squat Clean Thruster-Technique & Warm Up Weight for Part E
(E) Individually for time-Modified AusFL Event 1-"The Standard" 400m Run, 40KB Swings 20/12kg, 30 Squat Clean Thrusters 25/15kg, 20 Jumping Pullups, 10 Burpee Box Jumps 20/12", 70m Walking Lunge
FROM THE COACH (A) Here for Demo Hold for as long as you can hold a good shoulder position then recover and go again within 5mins (B) (C) If a forward roll is not comfortable perform a side roll (D) (E) Breath Fire on this one
INTERMEDIATE & MASTERS 40-49YRS
(A) Mobility-In 5mins Hold Bridge Position
(B) Shoulder Strength & Stability-3 x 30sec Partner Plank with Shoulder Taps
(C) Warm Up-In 5mins 2 CliffHangers, 5 Forward Rolls, 30sec Handstand Hold
(D) 3 Best Sets Kipping HSPU, Kipping Kipping Muscle Up
(E) Individually for time-Modified AusFL Event 1-"The Standard" 400m Run, 40KB Swings 24/16kg, 30 Squat Clean Thrusters 35/25kg, 20 Pullups, 10 Burpee Box Jumps 24/20", 70m Overhead Walking Lunge 20/10kg
FROM THE COACH (A) Here for Demo Hold for as long as you can hold a good shoulder position then recover and go again within 5mins (B) (D) If you don't have a muscle up, work on your limitation e.g C2Bar or Dip (E) Breath Fire on this one
ADVANCED
(A) Mobility-In 5mins Hold Bridge Position
(B) Shoulder Strength & Stability-3 x 30sec Handstand Hold with Shoulder Taps
(C) Warm Up-In 5mins 2 CliffHangers, 5 Forward Rolls, 10m Handstand Walk
(D) 3 Best Sets Kipping Deficit HSPU 2", Kipping Weighted Muscle Up
(E) Individually for time-Modified AusFL Event 1-"The Standard" 400m Run, 40KB Swings 24/16kg, 30 Squat Clean Thrusters 35/25kg, 20 Pullups, 10 Burpee Box Jumps 24/20", 70m Overhead Walking Lunge 20/10kg
ADVANCED STRENGTH ONLY-Catch a Missed Session
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