Thursday

Aaron Grant Front Levers

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility&Warm-Up) 5mins Partner Pancake Split

(A) Wide Stance Back Squat 5rm 

(B) Strict Press 5x1 

(C) Individually for max reps-4 Rounds Max HR Push-ups, Max Ring Rows, 25 Air Squats 

(D) Intervals 15sec:7sec x 20 Bike or 120sec:60sec x 4 Row 

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM COACH J (Pre-Workout Mobility) See the Mobility Master 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) Your Coach will demo (Warm Up) Your Coach will demo (A) Last week, here is your reward (B) This is your opportunity for a new 1rm if it's there (C) The OLS needs to be continuos free flowing movement (D) The row intervals fit nicely in here (Post Workout SSS)  Work through the recovery system or iron scap of the 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&Warm-Up) 5mins Partner Pancake Split

(A) Wide Stance Back Squat 5rm 

(B) Strict Press 5x1 

(C) Individually for max reps-4 Rounds Max Strict Push-ups, Max Ring Rows, 35 Air Squats 

(D) Intervals 15sec:7sec x 20 Bike or 120sec:60sec x 4 Row 

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM COACH J (Pre-Workout Mobility) See the Mobility Master 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) Your Coach will demo (Warm Up) Your Coach will demo (A) Last week, here is your reward (B) This is your opportunity for a new 1rm if it's there (C) The OLS needs to be continuos free flowing movement (D) The row intervals fit nicely in here (Post Workout SSS)  Work through the recovery system or iron scap of the 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&Warm-Up) 5mins Partner Pancake Split

(A) Wide Stance Back Squat 5rm 

(B) Strict Press 1.1 1.1.1 

(C) Individually for max reps-8 Rounds Max Ring Dips, Max Ring Rows, Max OLS 

(D) Intervals 30sec:15sec x 10 Bike or 60sec:30sec x 10 Row

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM COACH J (Pre-Workout Mobility) See the Mobility Master 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) Your Coach will demo (Warm Up) Your Coach will demo (A) Last week, here is your reward (B) This is your opportunity for a new 1rm if it's there (C) The OLS needs to be continuos free flowing movement (D) The row intervals fit nicely in here (Post Workout SSS)  Work through the recovery system or iron scap of the Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover