M/E Bench Press, 3 AHAP sets of close grip row & close grip bench, Teams of 2 2000m Row, 100 Dips, 2000m Row

MOBILITY WOD-EPISODE 204-BENCH READY

SUPER YOUTH & BEGINNERS 

(A) Mobility

(B) Shoulder Strength & Stability-3 x 15 Internal & External Rotation with Bands 

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

(D) In teams of 2 for time-1000m Row, 50 HR Pushups, 1000m Row 

FROM THE COACH (A) Spend 2mins on each shoulder x 2 (B) As heavy as possible whilst maintaing right angles (C) Bench Press- Lest amount of sets, least amount of reps to 90%. Anyway (D) Must swap every 250m so row hard & fast 

INTERMEDIATE & MASTERS 50-59YRS

(A) Mobility

(B) Shoulder Strength & Stability-3 x 15 Internal & External Rotation with Bands 

(C) M/E Bench Press-Anyway

(D) In teams of 2 for time-1000m Row, 100 Strict Pushups, 1000m Row 

FROM THE COACH (A) Spend 2mins on each shoulder x 2 (B) As heavy as possible whilst maintaing right angles (C) Bench Press-Aim for heavier than last time (D) Must swap every 250m so row hard & fast 

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

(B) Shoulder Strength & Stability-3 x 15 Internal & External Rotation with Bands 

(C) M/E Bench Press Anyway

(D) Individually complete 3 Supersets 6-12reps close grip row, close grip bench

(E) In teams of 2 for time-2000m Row, 100 Dips, 2000m Row

FROM THE COACH (A) Spend 2mins on each shoulder x 2 (B) As heavy as possible whilst maintaing right angles (C) Press- Lest amount of sets, least amount of reps to 90%. Anyway (D) AHAP. This will be a process of elimination (E) Must swap every 500m so row hard & fast. Dips must have turn out

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Shoulder Strength & Stability-3 x 15 Internal & External Rotation with Bands 

(C) M/E Bench Press Anyway

(D) Individually complete 3 Supersets 6-12reps close grip row, close grip bench

(E) Individually complete-50 Strict Pushups

FROM THE COACH (A) Spend 2mins on each shoulder x 2 (B) As heavy as possible whilst maintaing right angles (C) Press- Lest amount of sets, least amount of reps to 90%. Anyway (D) AHAP. This will be a process of elimination (E) In as least amount of sets as possible