Monday

Felipe Loyola

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility) In 5mins-Attack your biggest limitation for the Snatch Complex

(Warm-Up) 3 Rounds increasing from racks 1 Power Snatch, 1 Snatch Balance, 1 OHS
   

(A) M/E 3 Rep Snatch

(B) HSPU Progressions

(C) Individually for time-8 Rounds 5 HSPU, 3 Snatch@70%1rm
or  
(C) Individually for time-4 Rounds 5 HSPU, 3 Snatch@70%1rm, Row or Run 200m

(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 (Warm Up) Increasing loads over 3 rounds if form is sound. Spend some time in the bottom of the SB & OHS (A) TNG. You can rest in the high hang, but as soon as the bar hits the ground your next rep begins (B)  Progress as follows Strict Push-up, WallWalk,  Handstand Hold, Strict HSPU 1ab-mat, Kipping HSPU (C) Option 1 has 40 HSPU, Option 2 has 20reps. If you are unable to do kipping HSPU, do strict to 1, 2, or 3 Abmats to build strength. Or do a max Handstand Hold, or do a wall walk each round, get upside down (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 Snatch Complex

(Warm-Up) 3 Rounds increasing from racks 1 Power Snatch, 1 Snatch Balance, 1 OHS
   

(A) M/E 3 Rep Snatch

(B) HSPU Progressions

(C) Individually for time-8 Rounds 5 HSPU, 3 Snatch@70%1rm
or  
(C) Individually for time-5.4.3.2.1 HSPU, Snatch@70%1rm, Row or Run (500.400.300.200.100m)

(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 (Warm Up) Increasing loads over 3 rounds if form is sound. Spend some time in the bottom of the SB & OHS (A) TNG. You can rest in the high hang, but as soon as the bar hits the ground your next rep begins (B)  Progress as follows Strict Push-up, Handstand Hold, Strict HSPU 1ab-mat, Kipping HSPU (C) Option 1 has 40 HSPU, Option 2 has 15reps. If you are unable to do kipping HSPU, do strict to 1, 2, or 3 Abmats to build strength (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 Snatch Complex

(Warm-Up) 3 Rounds increasing from racks 1 Power Snatch, 1 Snatch Balance, 1 OHS
   

(A) M/E 3 Rep Snatch 

(B) Individually for max reps-8 Rounds Max HSPU, 3 Snatch@70%1rm 

(C) 5x7 GHR

(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 (Warm Up) Increasing loads over 3 rounds if form is sound. Spend some time in the bottom of the SB & OHS (A) TNG. You can rest in the high hang, but as soon as the bar hits the ground your next rep begins (B) The HSPU is kipping. If you come off the wall you are done or if you movement loses its flow you are done. It's time to start developing some body control. If you struggle stringing them together, it's time for you to spend more time on the bar practicing. Next week, we will be doing Diane. 21,15,9 Deadlifts & HSPU. This will be fast paced. An error on the HSPU can be the difference in glory (C) If you feel strong in your sets of 7, do them banded, or weighted. Your choice  (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