SUPER YOUTH, BEGINNER & MASTERS 50-59YRS
(A) Mobility
(B) AAA
(C) Warm up Movements for Part D
(D) Opens Workout 14.3 8min Amrap 43/29kg deadlifts 10 reps, 61/43kg deadlifts, 15 reps, 70/52kg deadlifts, 20 reps, 84/61kg deadlifts, 25 reps, 93/70kg deadlifts, 30 reps, 102/84kg deadlifts, 35 reps 15 box jumps, 24/20-inch after every round of deadlifts
(E) Mobilize
FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation) 3 x 15 Banded Good Mornings Superset X-Band Walks till your arse burns (D) Step ups are an option for this workout. Positioning on the deadlifts is crucial, a rounded back with cost you plenty in this workout (E) Roll Stretch and recover
(A) Mobility
(B) AAA
(C) Warm up Movements for Part D
(D) Opens Workout 14.3 8min Amrap 61/43kg deadlifts 10 reps, 84/61kg deadlifts, 15 reps, 102/70kg deadlifts, 20 reps, 125/84kg deadlifts, 25 reps,143/93kg deadlifts, 30 reps, 166/102kg deadlifts, 35 reps 15 box jumps, 24/20-inch after every round of deadlifts
(E) Mobilize
FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation) 3 x 15 Banded Good Mornings Superset X-Band Walks till your arse burns (D) Step ups are an option for this workout. Positioning on the deadlifts is crucial, a rounded back with cost you plenty in this workout (E) Roll Stretch and recover
ADVANCED & MASTERS 40-49YRS
(A) Mobility
(B) AAA
(C) Warm up Movements for Part D
(D) Opens Workout 14.3 8min Amrap 61/43kg deadlifts 10 reps, 84/61kg deadlifts, 15 reps, 102/70kg deadlifts, 20 reps, 125/84kg deadlifts, 25 reps,143/93kg deadlifts, 30 reps, 166/102kg deadlifts, 35 reps 15 box jumps, 24/20-inch after every round of deadlifts
(E) Catch a missed strength or focus on lateral stability
(F) Mobilize
FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation) 3 x 15 Banded Good Mornings Superset X-Band Walks till your arse burns (D) Step ups are an option for this workout. Positioning on the deadlifts is crucial, a rounded back with cost you plenty in this workout (E) If you missed any of the strength from monday, tuesday or wednesday catch it up. If not, focus your attention on some lateral stability work, superman to hollow (F) Roll Stretch and recover
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