(A) Mobility (B) Shoulder Strength & Stability (C) Warm Up (D) M/E Banded Push Press Orange/Yellow then 3 lifts un-banded at 90% or greater (E) Individually for time-30 Push Jerk@55%1rm, 30 T2Bar, 20 Push Jerk@65%1rm, 20 T2Bar, 10 Push Jerk@75%1rm, 10 T2Bar (F) Mobilize

SUPER YOUTH & BEGINNERS & MASTERS 50-59YRS

(A) Mobility

(B) Shoulder Strength & Stability-Handstand Hold or Wall Walk

(C) Warm Up  

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

(E) Individually for time-30 Push Jerk@55%1rm, Double Abmat Sit-Ups, 20 Push Jerk@65%1rm, Double Abmat Sit-Ups 10 Push Jerk@75%1rm, Double Abmat Sit-Ups

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) If you have a strong handstand hold do beginners, focus on balance (C) In between sets of Handstand Holds or Wall Walks, practice your T2Bar. If you have T2Bar practice your HSPU  (D) Push Jerks-This is your time to learn more about the movement & to get stronger (E) Break up your sets as needed (F) Roll Stretch recover

INTERMEDIATE  

(A) Mobility

(B) Shoulder Strength & Stability-Handstand Balance

(C) Warm Up-3 Best Sets Strict HSPU 6" 

(D) M/E Push Jerk

(E) Individually for time-30 Push Jerk@55%1rm, 30 T2Bar, 20 Push Jerk@65%1rm, 20 T2Bar, 10 Push Jerk@75%1rm, 10 T2Bar

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Aim to kick up to the wall without hitting the wall, practice your balance. If you can balance practice kicking up 1m from the wall and taking 2 steps into the wall (C) This ends our block of HSPU strength work. No sorry not for you. Keep aiming to improve your deficit in this section (D) This is your chance to get stronger. Take it a kilo at a time (E) Welcome to our next month's focus. Lighter weights, same weights and some heavier. Plate changes & gymnastic movements in bigger blocks. Enjoy. I know i will thoroughly. If you Struggled with last months 21-15-9, then stick with that. (F) Roll Stretch recover

ADVANCED & MASTERS 40-49YRS   

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) M/E Banded Push Press Orange/Yellow then 3 lifts un-banded at 90% or greater 

(E) Individually for time-30 Push Jerk@55%1rm, 30 T2Bar, 20 Push Jerk@65%1rm, 20 T2Bar, 10 Push Jerk@75%1rm, 10 T2Bar

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) For 10mins Handstand Balance. Practice kicking up to a handstand and going from superman to hollow  (C) Coach will instruct a warm-up specifically for you (D) Max out banded then Push Press then 3-4 at or above 90%. (E) Welcome to our next month's focus. Lighter weights, same weights and some heavier. Plate changes & gymnastic movements in bigger blocks. Enjoy. I know i will thoroughly (F) Roll Stretch recover