PRACTICE – UB HORIZONTAL PUSH – WK 3/4

Intention: Starting our Absolute strength phase in readiness for the Lifting Party on Nov 14th.Our focus today is the bench press.

Prep: see white board plus
SA band lat pulldowns with lat squeeze (3’s hold) x 8ea

4 Sets at 65% of 1RM or 6-7 RPE (20 min)
A1) BB bench press x 8 @3110
A2) DB lat pull over x 10-12 (can be done off boxes if not enough benches)
Rest 90sec
** beginners DB bench = 3 x 10 -12

C) AMRAP 5 x 2
Working in pairs – P1 is the timer, P2 does exercise until P1 gets back

1. AMRAP 5
P1 – DB thrusters (or squat to OH press)
P2 – Run 100m (timer)
**run out to end of black fence and back. Bike 6 cals if not running.

Rest 60s

2. AMRAP 5
P1 – Deadball shoulder overs
P2 – Rower 150m

C) Hollow holds 20’s – 30’s x 3 to 4 rounds