PRACTICE – UB HORIZONTAL PRESS

Intention: Deload week before the lifting party, its tomorrow!

Prep: pec, lat & trap release, scap movement activation, scap pull ups, squat mobility, calf mobility, SL glute activation.

A1) BB Bench press 5 x 5 @21X0 (60-70%) 7RPE
(beginners 3-4 sets of 8-12 reps)
A2) Kneeling band lat pull 3 x 10-12 (optional)

B) AMRAP 16 ascending ladder (pushups only)

– HR Pushups on knees 2, 4, 6, 8, 10 etc
– 10 alt step ups holding KB – RX 16″ box
– 20 Air squats
– 40 toe taps onto KB
– 100m KB suitcase carry Or Jog

**Athletes doing lifting party tomorrow, cardio zone 2 training, should be able to talk while working out. Athletes not doing the Lifting Party zone 3-4, should not be able to talk while working out.