(D) Individually 7min Amrap 15 S2O 43/30kg, 15 T2Bar (E) Push Jerk-Work on your limitations of movement to 90%1rm 3-5reps at 90%

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS  

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Individually 7min Amrap 5 S2O 30/20kg, 5 T2Bar

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

(F) Wk 5 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) The shoulder 2 overhead weight won't bother you, focus your attention on the T2Bar  (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  happen (F) Roll Stretch and recover   

INTERMEDIATE & MASTERS 40-49YRS   

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Individually 7min Amrap 10 S2O 43/30kg, 10 T2Bar

(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) The shoulder 2 overhead weight won't bother you, the workout will be decided on the T2Bar.  (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 7min Amrap 15 S2O 43/30kg, 15 T2Bar

(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) The shoulder 2 overhead weight won't bother you, the workout will be decided on the T2Bar.  (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