PRACTICE – UB PUSH

Intention: Working on a powerful push out of the bench press and deadlift. Stay strict on the tempo!
Practice for thrusters in B series with a descending ladder. Focus on good form using a target and fast powerful concentric.

Prep: foam roller lats. Chest openers, swimmers, hip and ankle distractions for the thrusters. Scap push ups, banded glute activation, run prep.

3 sets
A1) BB bench press x 6 to 8 @31X0
A2) DB B stance or kick stand deadlift x 10 to 12 ea @31X0

B) Decending DB Thruster AMRAP 15
Start at 20 thrusters, reduce by 2 each round till you get to zero.

– DB Thrusters x 20, 18, 16, 14….etc
– Pop squats x 10
– MB Side wall throws x 10 ea
– Run 200m (bike 10 cals)

C)
Deadbugs x 10
Bird dogs x 10
2-3 sets