Friday

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) In 5mins-Attack your biggest limitation for the Split Jerk

   

(A) M/E 3 rep Split Jerk from Racks 

(B) Individually for Time-Grace Scaled 30 Clean & Jerks 50/35kg

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (Pre-Workout Mobility) See Michael the Mobility Man about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility) Give yourself the best chance to improve (A) Re-Set each rep (B) If you can do 1 rep of Grace weight, you can do the R'xd Workout (Post Workout SSS)  Work through the recovery, plyo or iron Scap Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover

INTERMEDIATE & MASTERS 40-49YRS  
   

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) In 5mins-Attack your biggest limitation for the Split Jerk

   

(A) M/E 3 rep Split Jerk from Racks 

(B) Individually for Time-Grace 30 Clean & Jerks 61/43kg

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (Pre-Workout Mobility) See Michael the Mobility Man about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility) Give yourself the best chance to improve (A) Re-Set each rep (B) If you can do 1 rep of Grace, you can do 30. Enjoy the battle. (Post Workout SSS)  Work through the recovery, plyo or iron Scap Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover

ADVANCED 

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) In 5mins-Attack your biggest limitation for the Split Jerk

   

(A) M/E 3 rep Split Jerk from Racks 

(B) Individually for max reps-8 Rounds Max Handstand Walk, 3 Split Jerks from Racks@70%1rm 

(C) 5mins Hollow Rocks 2 Superman Rocks

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (Pre-Workout Mobility) See Michael the Mobility Man about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility) Give yourself the best chance to improve (A) Re-Set each rep (B) The Handstand walk is unbroken, once you come down you are done (C) Keep positions when you change from hollow to superman (Post Workout SSS)  Work through the recovery, plyo or iron Scap Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover