M/E Strict Press AW, M/E Push Press AW, 3 Compound Sets 6-12 wide grip row, kb rear fly, 10 Rounds 10 C2Ground Pushups, 10 Pullups

MOBILITY WOD-EPISODE 175-PRESS & FRONT RACK READY

SUPER YOUTH & BEGINNERS 

(A) Mobility

(B) Shoulder Strength & Stability-2 x 15 Internal & External Rotation with Bands Arms at Side 

(C) Push Press-Work to the limits of your movement, between sets 3reps of pull-ups

(E) Individually for time-10 Rounds 5 C2Ground Pushups, 5 Pullups, 10 Double Unders

FROM THE COACH (A) Spend 2mins laying on your back working external rotation with the KB, 2min in the band for flexion of the shoulder & external rotation & 4mins with dowel for external rotation (B) As heavy as possible whilst maintaing right angles & elbow against side of body (C) In between sets of Press do some pull-ups with the lightest band possible to achieve 3 reps or more (D) Do as many reps strict before if needing to move to HR Pushups. For Pullups, use a band you can do 5 reps comfortably. Do as many reps strict before moving to HR Pushups

INTERMEDIATE & MASTERS 50-59YRS

(A) Mobility

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

(C) M/E Strict Press-Anyway

(D) M/E Push Press-Anyway

(E) Individually for time-10 Rounds 10 C2Ground Pushups,10 Pullups 

FROM THE COACH (A) Spend 2mins laying on your back working external rotation with the KB, 2min in the band for flexion of the shoulder & external rotation & 4mins with dowel for external rotation (B) As heavy as possible whilst maintaing right angles & elbow against side of body (C&D) Press- Lest amount of sets, least amount of reps to 90%. Anyway can be banded, behind neck, behind neck snatch grip etc  (E) 

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

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

(C) M/E Strict Press-Anyway

(D) M/E Push Press-Anyway

(E) Individually complete 3 Compound sets 6-12reps wide grip row, KB Rear Fly

(F) Individually for time-10 Rounds 10 C2Ground Pushups,10 Pullups

FROM THE COACH (A) Spend 2mins laying on your back working external rotation with the KB, 2min in the band for flexion of the shoulder & external rotation & 4mins with dowel for external rotation (B) As heavy as possible whilst maintaing right angles & elbow against side of body (C) Press- Lest amount of sets, least amount of reps to 90%. Anyway can be banded, behind neck, behind neck snatch grip etc (D) AHAP (E) A compound set moves from the wide grip row straight to the KB Rear Fly

ADVANCED STRENGTH ONLY

(A) Mobility

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

(C) M/E Strict Press-Anyway

(D) M/E Push Press-Anyway

(E) Individually complete-5 Rounds 10 C2Ground Pushups,10 Strict Pullups

FROM THE COACH (A) Spend 2mins laying on your back working external rotation with the KB, 2min in the band for flexion of the shoulder & external rotation & 4mins with dowel for external rotation (B) As heavy as possible whilst maintaing right angles & elbow against side of body (C&D) Press- Lest amount of sets, least amount of reps to 90%. Anyway can be banded, behind neck, behind neck snatch grip etc (E)