SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs
(A) Mobility
(B) Glute Activation & Warm Up- 3 Rounds 5 Box Squats,10 Wide Stance Air Squats
(B) Glute Activation & Warm Up- 3 Rounds 5 Box Squats,10 Wide Stance Air Squats
(C) Back Squat Wide Stance-Work to the limits of your movement
(D) Individually for as many rounds as possible in 15mins-Row, Run or Ride 200m Then pick a barbell movement & perform 25reps@20/15kg.E.g, pick a thruster, power snatch, deadlift, power clean, jerk etc. The catch is your not allowed to repeat a movement in the 15mins or it is a 25 burpee penalty, then you have to pick another movement.
(D) Individually for as many rounds as possible in 15mins-Row, Run or Ride 200m Then pick a barbell movement & perform 25reps@20/15kg.E.g, pick a thruster, power snatch, deadlift, power clean, jerk etc. The catch is your not allowed to repeat a movement in the 15mins or it is a 25 burpee penalty, then you have to pick another movement.
(E) Mobility
INTERMEDIATE & MASTERS 40-49YRS
FROM THE COACH (A) Spend 5mins working your floor squat & wall squat mobility (B) (C) Your first lift is at 90%, then you decide where you go from there (D) Make your movements pretty (E) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure
(A) Mobility
(B) Glute Activation & Warm Up- 3 Rounds 5 Wide Stance Box Squats,10 One Legged Squats alternating
(B) Glute Activation & Warm Up- 3 Rounds 5 Wide Stance Box Squats,10 One Legged Squats alternating
(C) M/E Banded Back Squat Wide Stance-Blue/Red Band than 3 lifts un-banded @ 90% & above
(D) Individually for as many rounds as possible in 20mins-Row, Run or Ride 200m Then pick a barbell movement & perform 25reps@20/15kg.E.g, pick a thruster, power snatch, deadlift, power clean, jerk etc. The catch is your not allowed to repeat a movement in the 20mins or it is a 25 burpee penalty, then you have to pick another movement.
(D) Individually for as many rounds as possible in 20mins-Row, Run or Ride 200m Then pick a barbell movement & perform 25reps@20/15kg.E.g, pick a thruster, power snatch, deadlift, power clean, jerk etc. The catch is your not allowed to repeat a movement in the 20mins or it is a 25 burpee penalty, then you have to pick another movement.
(E) Mobility
(A) Mobility
(B) Glute Activation & Warm Up- 3 Rounds 5 One Legged Box Squats each leg, 10 One Legged Squats alternating
(B) Glute Activation & Warm Up- 3 Rounds 5 One Legged Box Squats each leg, 10 One Legged Squats alternating
(C) M/E Banded Back Squat Wide Stance-Blue/Red Band than 3 lifts un-banded @ 90% & above
(D) Individually complete-3 sets 6-12 reps GHR
(E) Individually complete-100 reps each leg Reverse Hyper action
(F) Individually Ride or Row however you like
(D) Individually complete-3 sets 6-12 reps GHR
(E) Individually complete-100 reps each leg Reverse Hyper action
(F) Individually Ride or Row however you like
(G) Mobility
ADVANCED STRENGTH ONLY
FROM THE COACH (A) Spend 10mins working your hip flexor mobility (B) (C) Your first lift is at 90%, then you decide where you go from there (D) Lightest Band Possible (E) (G) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure
(A) Mobility
(B) Glute Activation & Warm Up- 3 Rounds 5 One Legged Box Squats each leg, 10 One Legged Squats alternating
(B) Glute Activation & Warm Up- 3 Rounds 5 One Legged Box Squats each leg, 10 One Legged Squats alternating
(C) M/E Banded Back Squat Wide Stance-Blue/Red Band than 3 lifts un-banded @ 90% & above
(D) Individually complete-3 sets 6-12 reps GHR
(E) Individually complete-100 reps each leg Reverse Hyper action
(D) Individually complete-3 sets 6-12 reps GHR
(E) Individually complete-100 reps each leg Reverse Hyper action
(F) Mobility
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