COMPETITION – UB PULL / VERTICAL PUSH

Intention: Shoulder / upper back strength in the A series. Compromised cardio, unilateral strength endurance in the B series.

Prep: see white board.

3 x trisets (15min)
A1) DB/BB strict press x 8 @21X1
A2) DB/BB thruster x 8
A3) Hollow rocks x 10 or hollow hold 20s
Rest 90s only
**Check athletes shoulder mobility for OH position and regress to the Viking / landmine press if needed.

Plyometric warm up (2.5 mins)
1. Linear pogos – 30sec/20sec rest 
2. Lateral pogos – 30sec/20sec rest 
3. Single leg alternating pogos – 30sec/20sec rest 

B) 9 x 2 min stations – It’s a competition day! Record how many rounds you get through at each station in the 1st round. Aim to match or beat your score on the 2nd and 3rd go.
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 3 and then repeat three times. Write up mini whiteboards with exercise instructions for each station.

Station 1.
– DB reverse lunge x 8ea
– Burpee x 8

rest 30

Station 2.
– Medball sit up wall throws x 8 
– Ski jumps x 8ea

rest 30

Station 3.
– DB curtsy lunges x 8ea
– Box step overs x 8

rest 30