COMPETITION – UB PULL

Intention: Big upper body A series with the pendlay row. This exercise primarily builds power and strength in the back muscles, with benefits for the lats, rhomboids, and traps, and is also used to improve deadlift performance.

Prep: Scap push & pull ups, shoulder cars, rhomboid lifts, Y-W-T, upper back, quad and glute activation. Jumping prep – pogos, high knee etc.

3 sets
A1) Pendlay row x 6 to 8 – 
A2) DB lat pull over 8 to 10 – 
A3) Facepulls x 10 to 12 – 
* pendlay row – can use safety arms or blocks or plates to raise off the floor if athletes cannot pull off the floor

B) “Sharing is caring” – working in pairs, completing all reps of all exercises. Athletes can choose how the reps are shared and also in which order. Which pair can finish first!!

Cap 20 mins.

1. 100 x DB goblet squats
2. 100 x burpees (if off the bench, add 2 x star jumps after each burpee)
3. 100 x DB push press
4. 100 x skaters
5. 100 x ab mat sit ups