M/E Bench Press AW, 3 Best Sets Strict C2Bar, Strict Dips, "Jackie" 1000m Row, 50 Thrusters 20kg, 30 Pullups

Franca & LJ Performing Bench with KB's & Swinging Chains

MOBILITY WOD-EPISODE 108-LOSS OF RING DIP POWER

MOBILITY WOD-EPISODE 108-LOSS OF RING DIP POWER PART 2

SUPER YOUTH & BEGINNERS 

(A) Mobility Test & Retest

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

(C) Bench Press-Work to the limits of your movement & Work on your pull-ups strength between sets

(E) Individually for time-"Jackie" 1000m Row, 50 Thrusters 15/10kg, 30 Pullups/Jumping Pullups

FROM THE COACH (A) Spend 2mins with hands behind back then re-test Internal Rotation, spend 2mins with the ball behind each shoulder and retest Internal Rotation (B) As heavy as possible whilst maintaing right angles (C) Press- Lest amount of sets, least amount of reps to 90%. Anyway (D) Go looking for PB's here (E) All out 

INTERMEDIATE & MASTERS 50-59YRS

(A) Mobility

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

(C) M/E Bench Press Anyway & Work on your strict pull-up strength between sets

(E) Individually for time-"Jackie" 1000m Row, 50 Thrusters 20kg, 30 Pullups

FROM THE COACH (A) Spend 2mins with hands behind back then re-test Internal Rotation, spend 2mins with the ball behind each shoulder and retest Internal Rotation  (B) As heavy as possible whilst maintaing right angles (C) Press- Lest amount of sets, least amount of reps to 90%. Anyway (D)  (E) All out. If you can do this as R'xd do it.  

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

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

(C) M/E Bench Press Anyway

(D) Individually complete 3 Best Supersets Strict C2Bar & Strict Dips

(E) Individually for time-"Jackie" 1000m Row, 50 Thrusters 20kg, 30 Pullups

FROM THE COACH (A) Spend 2mins with hands behind back then re-test Internal Rotation, spend 2mins with the ball behind each shoulder and retest Internal Rotation  (B) As heavy as possible whilst maintaing right angles (C) Press- Lest amount of sets, least amount of reps to 90%. Anyway (D) Go looking for PB's here (E) All out

ADVANCED STRENGTH ONLY

(A) Mobility

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

(C) M/E Bench Press Anyway & Work on your strict pull-up strength between sets

(E) Individually complete "Jackie" 1000m Row, 50 Thrusters 20kg, 30 Pullups

FROM THE COACH (A) Spend 2mins with hands behind back then re-test Internal Rotation, spend 2mins with the ball behind each shoulder and retest Internal Rotation  (B) As heavy as possible whilst maintaing right angles (C) Press- Lest amount of sets, least amount of reps to 90%. Anyway (D) Go looking for PB's here (E) This will finish off your session nicely