(A) Mobility (B) Glute Activation (C) Warm Up In 10mins-Max Hollow Rocks, Max Superman Rocks (D) Clean-Work your limitations to 75%1RM (E) Individually for time-15 Cleans@55%1rm, 400m Run, 10 Cleans@65%1rm, 400m Run, 5 Cleans@75%1rm, 400m Run (F) Mobilize

SUPER YOUTH, BEGINNER  & MASTERS 50-59yrs  

(A) Mobility  

(B) Glute Activation

(C) Warm Up In 10mins-Max Hollow Hold, Max Superman Hold

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

(E) Individually for time-15 Cleans@55%1rm, 200m Run, 10 Cleans@65%1rm, 200m Run, 5 Cleans@75%1rm, 200m Run

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Spend 10mins on what works for you (C) If you have a strong hold, rock. (D) Your time to get stronger, and better at your movement (E) Welcome to our next month's focus. Lighter weights, same weights and some heavier. Move quick on the 55%, same focus for 65%, big sets with short rests, pick the bar up again whilst your still heavy breathing, not "recovered". The Heavier weights are going to challenge your technique, at 55% you have 45% room for error, at 75% you have 25%. The margin will narrow as the month's go on. So your limitations in movement & mobility will be exposed, work on them before, during and after sessions. (F) Roll Stretch recover  

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility  

(B) Glute Activation

(C) Warm Up In 10mins-Max Hollow Rocks, Max Superman Rocks 

(D) Clean-Work your limitations to 75%1RM

(E) Individually for time-15 Cleans@55%1rm, 400m Run, 10 Cleans@65%1rm, 400m Run, 5 Cleans@75%1rm, 400m Run

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Spend 10mins on what works for you (C) If you are unable to rock, just hold on the hollow & superman (D) Ask yourself, if i was going to PB my clean, what would i need to improve for that to happen (E) Welcome to our next month's focus. Lighter weights, same weights and some heavier. Move quick on the 55%, same focus for 65%, big sets with short rests, pick the bar up again whilst your still heavy breathing, not "recovered". The Heavier weights are going to challenge your technique, at 55% you have 45% room for error, at 75% you have 25%. The margin will narrow as the month's go on. So your limitations in movement & mobility will be exposed, work on them before, during and after sessions. (F) Roll Stretch recover  

ADVANCED 

(A) Mobility  

(B) Glute Activation

(C) Warm Up In 10mins-Max Hollow Rocks, Max Superman Rocks 

(D) Clean-Work your limitations to 75%1RM

(E) Individually for time-15 Cleans@55%1rm, 400m Run, 10 Cleans@65%1rm, 400m Run, 5 Cleans@75%1rm, 400m Run

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Spend 10mins on what works for you (C) If you are unable to rock, just hold on the hollow & superman (D) Ask yourself, if i was going to PB my clean, what would i need to improve for that to happen (E) Welcome to our next month's focus. Lighter weights, same weights and some heavier. Move quick on the 55%, same focus for 65%, big sets with short rests, pick the bar up again whilst your still heavy breathing, not "recovered". The Heavier weights are going to challenge your technique, at 55% you have 45% room for error, at 75% you have 25%. The margin will narrow as the month's go on. So your limitations in movement & mobility will be exposed, work on them before, during and after sessions. (F) Roll Stretch recover