(A) Mobility (B) SSS (C) AAA (D) Power Snatch-Work to the limits of your movement (E) Individually for time-30 Power Snatch@55%1rm, 30 Ring Dips, 20 Power Snatch@65%1rm, 20 Ring Dips, 10 Power Snatch@75%1rm, 10 Ring Dips (F) Mobilize

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS

(A) Mobility 

(B) SSS

(C) AAA

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

(E) Individually for time-30 Power Snatch@55%1rm, 30 HR Push ups, 20 Power Snatch@65%1rm, 20 HR Push ups, 10 Power Snatch@75%1rm, 10 HR Push ups

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS(Shoulder Strength & Stability) See coach for Banded Movements for the External & Internal Rotators & Scapular (C) Not Batterys, Hip Abductors(Glutes), Hip Adductors(Adductors), Activation(Firing them up). AAA. (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) SSS

(C) AAA

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

(E) Individually for time-30 Power Snatch@55%1rm, 30 Strict Push ups, 20 Power Snatch@65%1rm, 20 Strict Push ups, 10 Power Snatch@75%1rm, 10 Strict Push ups

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS(Shoulder Strength & Stability) See coach for Banded Movements for the External & Internal Rotators & Scapular (C) Not Batterys, Hip Abductors(Glutes), Hip Adductors(Adductors), Activation(Firing them up). AAA. (D) Ask yourself, if i was going to PB my Power Snatch, 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) SSS

(C) AAA

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

(E) Individually for time-30 Power Snatch@55%1rm, 30 Ring Dips, 20 Power Snatch@65%1rm, 20 Ring Dips, 10 Power Snatch@75%1rm, 10 Ring Dips

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS(Shoulder Strength & Stability) See coach for Banded Movements for the External & Internal Rotators & Scapular (C) Not Batterys, Hip Abductors(Glutes), Hip Adductors(Adductors), Activation(Firing them up). AAA. (D) Ask yourself, if i was going to PB my Power Snatch, 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