(D) Individually 8min Amrap-15 Shoulder 2 Overhead 43/30kg, 10 C2Bar (E) Push Jerk-Work on your limitations of movement to 90%1rm 3-5reps at 90%

SUPER YOUTH, BEGINNER 

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D. Practice Pullups

(D) Individually 8min Amrap-15 Shoulder 2 Overhead 30/20kg, 10 Jumping Pullups

(E) Push Jerk-Work on your limitations of movement  

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 Internal & External banded with arms at sides. (D) It's amrap time, even weights and smaller rep ranges. The foundation has been layed. It is time to fine tune the motor now in preparation for the opens. (E) Ask yourself, if i was going to PB my Push Jerk, what would i need to improve for that to happen (F) Roll Stretch and recover   

INTERMEDIATE & MASTERS 50-59YRS   

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Individually 8min Amrap-15 Shoulder 2 Overhead 35/25kg, 10 C2Bars

(E) Push Jerk-Work on your limitations of movement to 90%1rm 3-5reps at 90% 

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 Internal & External banded with arms at sides. (D) It's amrap time, even weights and smaller rep ranges. The foundation has been layed. It is time to fine tune the motor now in preparation for the opens. (E) Ask yourself, if i was going to PB my Push Jerk, what would i need to improve for that to happen (F) Roll Stretch and recover  

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Individually 8min Amrap-15 Shoulder 2 Overhead 43/30kg, 10 C2Bar

(E) Push Jerk-Work on your limitations of movement to 90%1rm 3-5reps at 90% 

(F) Wk 1 Bench Press 3 x 5 

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) 3 x 15 Internal & External banded with arms at sides. (D) It's amrap time, even weights and smaller rep ranges. The foundation has been layed. It is time to fine tune the motor now in preparation for the opens. (E) Ask yourself, if i was going to PB my Push Jerk, what would i need to improve for that to happen (F) Week 1-Use your 3 sets to work to a heavy 5 rep. Every week for 7 weeks we will be adding 1kg. (G) Roll Stretch and recover