(C) M/E Bench Press (D) Individually 20min Amrap 50 HR Pushups, 40 C2Bar, 30 Ring Dips, 20 Pullups, 10 Bench Press 100/60kg, 5 Bar Muscle Ups

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS  

(A) Mobility 

(B) AAA & SSS

(C) Individually 12min Amrap 25 Air Squats, 10 Jumping C2Bar, 5 HR Pushups

(D) Wk 2 Back Squat 3 x 5

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation) Squat with bands around knees 3 x 5 with 3-5sec hold. SSS (Shoulder Strength & Stability) 3 sets of pull--ups with bands if needed. This is your time to improve your strength on the pull-ups (C)  (D) Week 2-If you did 3 sets at a set weight last week then add 2.5kg this week, if not complete your 3 sets this week. (F) Roll Stretch and recover     

INTERMEDIATE    

(A) Mobility 

(B) AAA & SSS

(C) Individually 12min Amrap 50 Air Squats, 25 HR Pushups, 10 C2Bar, 5 Ring Dips

(D) Wk 2 Back Squat 3 x 5

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) AAA (Abductor & Adductor Activation) Squat with bands around knees 3 x 5 with 3-5sec hold. SSS (Shoulder Strength & Stability) If you don't have ring dips, work on your strength here. If you do, use this time to work on the turn out at the top of the dip. (C) It's okay to use a band for the ring dips (D) Week 2-If you did 3 sets at a set weight last week then add 2.5kg this week, if not complete your 3 sets this week. (F) Roll Stretch and recover  

ADVANCED & MASTERS 40-49YRS  

(A) Mobility 

(B) SSS

(C) M/E Bench Press 

(D) Individually 20min Amrap 50 HR Pushups, 40 C2Bar, 30 Ring Dips, 20 Pullups, 10 Bench Press 100/60kg, 5 Bar Muscle Ups

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Build to a max Turkish Get Up (C) CFS lifting rules apply (D) Turn out on the dip as of today is now the CFS standard. If you don't turn out, don't count the rep. If 100/60kg is beyond you, use 75% of your 1rm. (E)  Roll Stretch and recover