BEGINNER & SUPER YOUTH
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) Power Snatch-Work to the limits of your movement
(D) Individually for Max Reps in 3mins 12 Deadlifts@45%1RM, 12 Wallballs 9/6kg 9/8ft 1min Recovery then Individually for Max Reps in 3mins 9 Deadlifts@45%1RM, 9 WallBalls,1min Recovery then Individually for Max Reps in 3mins 6 Deadlifts@45%1RM, 6 Wallballs
INTERMEDIATE & MASTERS 50-59yrs
(A) Shoulder Strength & Stability & Glute Activation
(B) Warm Up-TBA
(C) M/E Power Snatch
(C) M/E Power Snatch
(A) Shoulder Strength & Stability & Glute Activation
(C) Snatch Limitations
(D) Individually for Max Reps in 3mins 21 Deadlifts@45%1RM, 21 Wallballs 9/6kg 11/10ft 1min Recovery then Individually for Max Reps in 3mins 18 Deadlifts@45%1RM, 18 WallBalls,1min Recovery then Individually for Max Reps in 3mins 15 Deadlifts@45%1RM, 15 Wallballs
(E) 1-3RM Snatch Anyway
(D) Individually for Max Reps in 3mins 21 Deadlifts@45%1RM, 21 Wallballs 9/6kg 11/10ft 1min Recovery then Individually for Max Reps in 3mins 18 Deadlifts@45%1RM, 18 WallBalls,1min Recovery then Individually for Max Reps in 3mins 15 Deadlifts@45%1RM, 15 Wallballs
(E) 1-3RM Snatch Anyway
ADVANCED STRENGTH ONLY
(B) Warm Up-TBA
(A) Shoulder Strength & Stability & Glute Activation
(C) 1-3RM Snatch Anyway
(D) 3-5RM Front Squat
(D) 3-5RM Front Squat
FROM THE COACH (A) (B) (C) Work on your limitations during this time (D) Aim for Unbroken for as long as possible (D) Anyway, any combination of the lifts.
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