COMPETITION – UB HORIZONTAL PUSH

Intention: beginners are practicing the technique of the horizontal press, intermediate athletes are working on lifting heavy in the absolute strength phase.

Prep: release chest, shoulders, hip flexors, activation for shoulders, chest, glutes. Brace and breath, feeling confident under the bar, show athletes how to spot safely.

A) BB Bench press – 3 options

1. Absolute Strength – 5 x 3 rest 2-3 min
2. Option for LP athletes 3, 3, 2, 1, 1 rest 2-3 min
or
3. Beginner option
A1) DB Floor press– 4 x 8-10 (technique focus) rest 60 
A2) Supine DB flyes 4 x 8-10 – 
A3) Banded pull aparts 4 x 10-12 

B) Competition – Cals on ergs after 4 rounds
**use mini whiteboards to record cals each round, the competition is to hold onto the same amount of cals for each round, nasal breathe on the other stations and focus on good technique

EMOM 16 | 50s Work /10s Rest

1:00 Ski Erg or Rower Cals
1:00 Air Squats
1:00 Push Ups
1:00 Rest

**move the ergs down near the push up stations for time efficiency