(D) Individually 7min Amrap Increasing Reps x 3 each round-3 Hang Clean 61/43kg, 3 C2Bar (E) Hang Clean Limitations to 90% 3-5reps at 90% (F) Wk 3 Back Squat 3 x 5

                                                   

Brendan working hard for a vertical shin in the hang. Jumps forward which will be fixed next

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(A) Mobility 

(B) SSS & AAA

(C) Warm up Movements for Part D practice Pull-ups

(D) Individually 7min Amrap Increasing Reps x 3 each round-3 Hang Clean 40/25kg, 3 Jumping C2Bar

(E) Hang Clean-Work on your limitations of movement  

(F) Mobilize

FROM THE COACH (A) See coach about your limitations internal & external rotation of shoulder as well as flexion (B) SSS (Shoulder Strength & Stability) 3 x 15 Internal & External Rotation with Bands (D) Every round increases by 3 reps, go unbroken for as long as you can.  (E) Ask yourself, if i was going to PB my Hang Clean, what would i need to improve for that to happen (F) Roll Stretch and recover   

INTERMEDIATE    

(A) Mobility 

(B) AAA 

(C) Warm up Movements for Part D

(D) Individually 7min Amrap Increasing Reps x 3 each round-3 Hang Clean 50/35kg, 3 C2Bar

(E) Hang Clean Limitations to 90% 3-5reps at 90% 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations internal & external rotation of shoulder as well as flexion (B) SSS (Shoulder Strength & Stability) 3 x 15 Internal & External Rotation with Bands (D) Every round increases by 3 reps, go unbroken for as long as you can.  (E) Ask yourself, if i was going to PB my Hang Clean, what would i need to improve for that to happen (F) Roll Stretch and recover 

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) AAA 

(C) Warm up Movements for Part D

(D) Individually 7min Amrap Increasing Reps x 3 each round-3 Hang Clean 61/43kg, 3 C2Bar

(E) Hang Clean Limitations to 90% 3-5reps at 90% 

(F) Wk 3 Back Squat 3 x 5

(G) Mobilize

FROM THE COACH (A) See coach about your limitations internal & external rotation of shoulder as well as flexion (B) SSS (Shoulder Strength & Stability) 3 x 15 Internal & External Rotation with Bands (D) Every round increases by 3 reps, go unbroken for as long as you can.  (E) Ask yourself, if i was going to PB my Hang Clean, what would i need to improve for that to happen (F) Week 3-If you did 3 sets of 5 at a set weight last week then add 2.5kg this week. If you fail a set, at anytime from here on, go back 3 weeks and start the journey again. This is enivitable at some point along the way, take a step back to move forward again.  (G) Roll Stretch and recover