(D) Power Clean-Work on your limitations to 85% 1rm (E) Individually for time-30 Power Clean@45%1rm, 30 T2Bar, 30 Calorie Row, 20 Power Clean@55%1rm, 20 T2Bar, 20 Calorie Row, 10 Power Clean@65%1rm, 10 T2Bar, 10 Calorie Row

SUPER YOUTH & BEGINNERS 

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up  

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

(E) Individually for time-30 Power Clean@45%1rm, 30 Abmat Sit-ups, 30 Calorie Row, 20 Power Clean@55%1rm, 20 Abmat Sit-ups, 10 Power Clean@65%1rm, 10 Abmat Sit-ups 10 Calorie Row

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) See coach for Banded Movements or ring movements for the External & Internal Rotators & Scapular  (C) Now is the time to work on your T2Bar strength (D) Power Cleans-This is your time to learn more about the movement & to get stronger (E) From Couplets to Triplets. The percentages have gone down 10% in Part E.  The workouts will take a little longer, but you should be moving for longer periods with less rest. Welcome to this months programming (F) Roll Stretch recover

INTERMEDIATE & MASTERS 50-59YRS  

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) Power Clean-Work on your limitations to 85% 1rm

(E) Individually for time-30 Power Clean@45%1rm, 30 T2Bar, 30 Calorie Row, 20 Power Clean@55%1rm, 20 T2Bar, 10 Power Clean@65%1rm, 10 T2Bar, 10 Calorie Row 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations, focus on internal & external rotation of the shoulders and flexion. (B) SSS (Shoulder Strength & Stability) See coach for Banded Movements or ring movements for the External & Internal Rotators & Scapular  (C) Coach will instruct a warm-up specifically for you, if nothing is given then move on to part D (D) Work to 85%, these loads are getting heavy. Your room for error is 15%. Focus on great movement patterns from the un-loaded bar to 85%. Next month, 90%, then 95%, then new PB's. Do the work now to reap the rewards later, don't be disappointed.  (E) From Couplets to Triplets. The percentages have gone up in part D by 10% and down 10% in Part E.  The workouts will take a little longer, but you should be moving for longer periods with less rest. Welcome to this months programming (F) Roll Stretch recover

ADVANCED & MASTERS 40-49YRS   

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) Power Clean-Work on your limitations to 85% 1rm

(E) Individually for time-30 Power Clean@45%1rm, 30 T2Bar, 30 Calorie Row, 20 Power Clean@55%1rm, 20 T2Bar, 20 Calorie Row, 10 Power Clean@65%1rm, 10 T2Bar, 10 Calorie Row 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations, focus on internal & external rotation of the shoulders and flexion. (B) SSS (Shoulder Strength & Stability) See coach for Banded Movements or ring movements for the External & Internal Rotators & Scapular  (C) Coach will instruct a warm-up specifically for you, if nothing is given then move on to part D (D) Work to 85%, these loads are getting heavy. Your room for error is 15%. Focus on great movement patterns from the un-loaded bar to 85%. Next month, 90%, then 95%, then new PB's. Do the work now to reap the rewards later, don't be disappointed.  (E) From Couplets to Triplets. The percentages have gone up in part D by 10% and down 10% in Part E.  The workouts will take a little longer, but you should be moving for longer periods with less rest. Welcome to this months programming (F) Roll Stretch recover