Power Clean Limitations, Opens Workout 11.5, 1-3RM Clean&orJerk, 2-7RM Olympic Front Squat

SUPER YOUTH, BEGINNER  & MASTERS 50-59yrs  

(A) Mobility  

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

(C) Warm Up-In 5mins 5 Medball Cleans, 10 Abmat Sit Ups, 5 Wallballs 

(D) Clean-Work to the limits of your movement

(E) Individually for max reps-Opens Workout 11.5 Modified In 20mins 5 Power Cleans@55%1RM, 10 T2Bar, 15 Wallballs 9/6kg 10ft

FROM THE COACH (A) Spend 10mins preparing yourself for the long am rap from the mobility you know (B) As heavy as possible whilst maintaing right angles & elbow against side of body (C) Think about your movements, and your efficiency (D) This is your time to get stronger, getting stronger isn't always about lifting heavier weights, it's about getting better at your lifts, so if you have a limitation in your technique, work on it during this time (E) Be as efficient as you can on all movements, these workouts reward the efficient moving athletes  

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility  

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

(C) Warm Up-In 5mins 5 Medball Cleans, 10 Abmat Sit Ups, 5 Wallballs 

(D) M/E Clean

(E) Individually for max reps-Opens Workout 11.5 In 20mins 5 Power Clean@65/43kg, 10 T2Bar, 15 Wallballs 9/6kg 10ft

FROM THE COACH (A) Spend 10mins preparing yourself for the long am rap from the mobility you know (B) As heavy as possible whilst maintaing right angles & elbow against side of body (C) Think about your movements, and your efficiency (D) This is your time to get stronger, getting stronger isn't always about lifting heavier weights, it's about getting better at your lifts, so if you have a limitation in your technique, work on it during this time (E) Be as efficient as you can on all movements, these workouts reward the efficient moving athletes    

ADVANCED 

(A) Mobility  

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

(C) Warm Up-In 5mins 5 Medball Cleans, 10 Abmat Sit Ups, 5 Wallballs 

(D) Power Clean-Work to the limits of your movement

(E) Individually for max reps-Opens Workout 11.5 In 20mins 5 Power Clean@65/43kg, 10 T2Bar, 15 Wallballs 9/6kg 10ft

(F) 1-3RM Clean&orJerk

(G) 2-7RM Olympic Front Squat

FROM THE COACH (A) Spend 10mins preparing yourself for the long am rap from the mobility you know (B) As heavy as possible whilst maintaing right angles & elbow against side of body (C) Think about your movements, and your efficiency (D) No Heavier than starting weight for E (E) Be as efficient as you can on all movements, these workouts reward the efficient moving athletes (F) Anyway (G) Anyway-Pause, 1 1/4 squats etc  

ADVANCED STRENGTH ONLY

(A) Mobility  

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

(C) Warm Up-In 5mins 5 Medball Cleans, 10 Abmat Sit Ups, 5 Wallballs 

(D) 1-3RM Clean&orJerk

(E) 2-7RM Olympic Front Squat

FROM THE COACH (A) Spend 10mins preparing yourself for the long am rap from the mobility you know (B) As heavy as possible whilst maintaing right angles & elbow against side of body (C) Think about your movements, and your efficiency (D) Anyway (E) Anyway-Pause, 1 1/4 squats etc