M/E Strict Press AW, M/E Push Press A/W, In teams of 2 1 male/1 female complete 100 Push Jerks 50/35kg

MOBILITY WOD-DO WHAT WORKS FOR YOU

SUPER YOUTH & BEGINNERS 

(A) Mobility

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

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

(D) Push Press-Work to the limits of your movement

(E) In teams of 2 1 male/1 female complete 100 WallBalls 9/6kg 9ft

FROM THE COACH (A) From the shoulder mobility you have learnt, do what works for you. Spend 10mins (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) Push Press- Lest amount of sets, least amount of reps to 90%. Anyway can be banded, behind neck, behind neck snatch grip etc (E) Male must complete 50 & female must complete 50reps. One Person working at a time. If the athlete performing the wall balls needs to rest he or she may rest in the bottom of the squat only. If the athlete needs to rest drop the ball & there is a 5 burpee immediately. Athlete B can then start to chip away at their 50 reps after the penalty is completed. When both athletes have completed 50 reps the workout is done.

INTERMEDIATE & MASTERS 50-59YRS

(A) Mobility

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

(C) M/E Strict Press-Anyway

(D) M/E Push Press-Anyway

(E) In teams of 2 1 male/1 female complete 100 Push Jerks 40/30kg

FROM THE COACH (A) From the shoulder mobility you have learnt, do what works for you. Spend 10mins (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) Push Press- Lest amount of sets, least amount of reps to 90%. Anyway can be banded, behind neck, behind neck snatch grip etc (E) Male must complete 50 & female must complete 50reps. One Person working at a time. If the athlete performing the push jerks needs to rest he or she may rest in the front rack only. If the athlete needs to drop the bar there is a 10 wall ball penalty 9/6kg 10ft immediately. Athlete B can then start to chip away at their 50 reps. When both athletes have completed 50 reps the workout is done.

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

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

(C) M/E Strict Press-Anyway

(D) M/E Push Press-Anyway

(E) In teams of 2 1 male/1 female complete 100 Push Jerks 50/35kg

FROM THE COACH (A) From the shoulder mobility you have learnt, do what works for you. Spend 10mins(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) Push Press- Lest amount of sets, least amount of reps to 90%. Anyway can be banded, behind neck, behind neck snatch grip etc (E) Male must complete 50 & female must complete 50reps. One Person working at a time. If the athlete performing the push jerks needs to rest he or she may rest in the front rack only. If the athlete needs to drop the bar there is a 10 wall ball penalty 9/6kg 10ft immediately. Athlete B can then start to chip away at their 50 reps. When both athletes have completed 50 reps the workout is done.

ADVANCED STRENGTH ONLY

(A) Mobility

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

(C) M/E Strict Press-Anyway

(D) M/E Push Press-Anyway

(E) Individually complete-100 Band Pushdwowns

FROM THE COACH (A) From the shoulder mobility you have learnt, do what works for you. Spend 10mins (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)  Every break perform 5 strict pushups