COMPETITION – UB PULL / VERTICAL PUSH
Intention: upper body strength and power
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20. Deadbugs 10. Trigger ball in lats 60s, trigger ball forearms 30s ea.
4 Sets heavy with good technique
A1) SA KB/DB Row x 6ea @3012
A2) SA KB/DB 1/2 kneeling OH press x 6ea @3010Â
A3) Goblet Static lunge x 6ea @2110
REST 90 sec
**use the incline benches or the landmine for those that have limited shoulder mobility overhead.
B) Competition – complete all reps as quickly as possible with good technique, complete a 150m run after every 2nd round, see asterix. There are 5 runs in total. Take rest breaks as needed, but keep them short, no longer than 20 sec.
10, 9, * , 8, 7, * , 6, 5, * , 4, 3, * , 2, 1, *.
– DB Devils press (burpee to the floor)
– alternating SL V ups each side
**if athlete unable to burpee to the floor then burpee off bench + 2 jumping jacks