PRACTICE – UB HORIZONTAL PRESS
Intention: To experience and practice technique at heavy loads for the lifting party
Prep: pec, lat & trap release, scap movement activation, scap pull ups.
EBB 12 reps, add load 10 reps, add load 8 reps, add load ready for the first set in the wave.
Wave loading
A1) BB Bench press 6,4,2,6,4,2 rest 2-3 min between sets
For beginners 3-4 sets of 8-12 reps
approx % of 1 rep max
6 reps 80%
4 reps 85%
2 reps 90%
each set increases intensity and decreases in reps, the second wave starts heavier than the first.
B) 15 min AMRAP –
heavy lifters – zone 1-2
non heavy lifters – zone 3
- Half kneeling SA KB overhead press 8 ea
- Wall press deadbugs (slow) 8ea
- Offset March 8 ea
- Any cardio machine 8 cals
C) Weight plate pizza stretch on bench or foam roller