PRACTICE – UB PULL / VERTICAL PUSH

Intention: Shoulder / upper back strength in the A series. Develop unilateral strength endurance in the B series

Prep: see white board + mobility for OH range if needed eg. Lats pecs traps, scaps

**Check athletes shoulder mobility for OH position and regress to the Viking / landmine press if needed.

3 x Triset (15min)
A1) DB/BB strict press x 6 @21X1
A2) DB/BB push press x 8
A3) Hollow hold 30s
Rest 90s only

Plyometric warm up (3 mins)
1. Linear pogos – 30sec/20sec rest  
2. Lateral pogos – 30sec/20sec rest 
3. Single leg alternating pogos – 30sec/20sec rest 

B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 4 and then repeat. Write up mini whiteboards with exercise instructions for each station.

Station 1
– DB RFESS or split squat x 8ea
– Farmers carry x 20m

Station 2
– Renegade rows (knees or toes) x 8ea 
– Box jumps x 8

Station 3
– SL hip thrust x 8ea
– Shuttle runs (or bike) remaining time

Station 4
– DB walking lunges x 8ea
– Ski erg 150m
Repeat