PRACTICE – UB HORIZONTAL PUSH – WK 1/4

Intention: developing athletic movement quality, focusing on quality reps rather than fatigue. Building strength volume in B series for the next phase of training.

Prep: See white board + plank shoulder taps x 10 and wall slides 

A) 2-3 Sets (10 mins)

– Pogos x 20 
– Squat jumps x 5
– Lateral bounds x 5ea
– Snap downs x 5 
– Broad jump 5

B) 3 sets increasing load
– DB alt SA Bench Press x 8-10ea @2110
– DB Zottman curls x 10-12 

C) AMRAP 8 – moderate load
**both the devils press and renegade row can be done off a low box or step if needed

– 2 x Devils press
– 4 x DB thrusters
– 6 x Renegade row