(D) Individually 5min Amrap-5 Hang Power Clean 80/50kg, 10 HSPU (E) Clean Limitations to 90% 3-5reps at 90% (F) Wk 5 Back Squat 3 x 5

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(A) Mobility 

(B) SSS 

(C) Warm up Movements for Part D 

(D) Individually 5min Amrap-5 Hang Power Clean 60/30kg, 10 HR Push-ups

(E) 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) Spend 10mins upside down, handstand holds, handstand balance (D) If you have Strict Push-ups, then do Strict Push-ups in the workout. If you don't have Strict Push-ups, work on them in part B  (E) Ask yourself, if i was going to PB Clean, what would i need to improve for that to happen (F) Roll Stretch and recover   

INTERMEDIATE & MASTERS 40-49YRS     

(A) Mobility 

(B) SSS 

(C) Warm up Movements for Part D 

(D) Individually 5min Amrap-5 Hang Power Clean 70/35kg, 10 Strict Push-ups

(E) 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) Spend 10mins upside down, handstand holds, handstand balance, hspu (D) If you have HSPU, then do HSPU in the workout. If you don't have HSPU, work on them in part B  (E) It's the start of a new month, and we will be sticking with 90% for now. With the focus of the programming being the opens, we want to stay fresh enough everyday to put it all into the folllowing days amrap. (F) Roll Stretch and recover 

ADVANCED 

(A) Mobility 

(B) SSS 

(C) Warm up Movements for Part D

(D) Individually 5min Amrap-5 Hang Power Clean 80/50kg, 10 HSPU

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

(F) Wk 5 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) Spend 10mins upside down, handstand walking and stopping, free standing hspu (D) The hang power cleans are moderately heavy, although you will want to go unbroken for a decent score. HSPU should be no trouble  (E) It's the start of a new month, and we will be sticking with 90% for now. With the focus of the programming being the opens, we want to stay fresh enough everyday to put it all into the folllowing days amrap. (F) Week 5-We are starting to see some failures, it was expected. Go back 3 weeks and start the climb again. The program is about volume, and muscular hypertrophy, and there is no better way to elicit a response in the muscle then going to failure  (G) Roll Stretch and recover