SUPER YOUTH, BEGINNER
(A) Mobility
(B) AAA & SSS
(C) Warm up Movements for Part D
(D) Opens Workout 13.2 Individually 10min Amrap-5 Shoulder 2 Overhead 43/25kg, 10 Deadlifts 43/25kg, 15 Box Jumps 20" (step ups are allowed)
(E) Wk 1 Deadlift 3 x 5
(F) Mobilize
FROM THE COACH FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation-Banded Good Mornings 3 x 15reps SSS (Shoulder Strength & Stability) External & Internal Rotation 3 x 15reps (D) It's amrap time, even weights and smaller rep ranges. The foundation had been layed. It is time to fine tune the motor now in preparation for the opens. (E) Week 1-Use your 3 sets to work to a heavy 5 rep. Every week for 7 weeks we will be adding 2.5kg. (F) Roll Stretch and recover
(A) Mobility
(B) AAA & SSS
(C) Warm up Movements for Part D
(D) Opens Workout 13.2 Individually 10min Amrap-5 Shoulder 2 Overhead 52.2/34kg, 10 Deadlifts 52.2/34kg, 15 Box Jumps 24/20" (step ups are allowed)
(E) Wk 1 Deadlift 3 x 5
(F) Mobilize
ADVANCED & MASTERS 40-49YRS
(A) Mobility
(B) AAA & SSS
(C) Warm up Movements for Part D
(D) Opens Workout 13.2 Individually 10min Amrap-5 Shoulder 2 Overhead 52.2/34kg, 10 Deadlifts 52.2/34kg, 15 Box Jumps 24/20" (step ups are allowed)
(E) Individually for Ammap-3min Row, 3min Recovery, 2min Row, 2min Recovery, 1min Recovery, 1min Row
(F) Mobilize
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