(D) M/E Banded Bench Press Lightened Method Red/Orange then 1 lift unbanded at 100% + 1kg (E) Individually for time-30 Push Press@55%1rm, 30 C2Bar, 20 Push Press@65%1rm, 20 C2Bar, 10 Push Press@75%1rm, 10 C2Bar

SUPER YOUTH & BEGINNERS & MASTERS 50-59YRS

(A) Mobility

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

(C) Warm Up  

(D) Floor Press-Work to the limits of your movement

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

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) If you have a strong handstand hold do intermedites, focus on balance (C) In between sets of Handstand Holds or Wall Walks, work your pull-up strength. If you have Pullups practice your C2bar. If you have C2bar practice HSPU  (D) Floor Press-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 Kipping HSPU 8" 

(D) M/E Floor Press

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

(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. (F) Roll Stretch recover

ADVANCED & MASTERS 40-49YRS   

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) M/E Banded Bench Press Lightened Method Red/Orange then 1 lift unbanded at 100% + 1kg

(E) Individually for time-30 Push Press@55%1rm, 30 C2Bar, 20 Push Press@65%1rm, 20 C2Bar, 10 Push Press@75%1rm, 10 C2Bar

(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 involving Handstand Walking (D) Lightened Method will be explained. (E) Lighter weights, same weights and some heavier. Plate changes & gymnastic movements in bigger blocks. (F) Roll Stretch recover