COMPETITION – UB PULL

Intenion: Building UB strength, core control and growing a compeition mindset.

Prep: Release Lats, traps, scaps, pecs, Activate Lats, abs/obliques, glutes, shoulders

3 Sets
A1) Strict Chin ups x 5 @3030 –  Or floor assisted
A2) SA DB Tripod Row x 10ea 

B) Competition – For Time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

– Plate GTOH – RX 10kg plate (sub dead ball cleans for shoulder injury)

– Plank shoulder taps L+R = 1

– Cals on machine of choice or 20m shuttle runs

**Coaches set the shuttle runs up in the car park if weather permits with cones to show the 20m distance. If setting up inside have a 10m distance and let them know that up and back is 20m and they need to do that for the amount of reps required eg. 10. Have athletes start at different stations to allow for equipment. Give out mini whiteboards for athletes to mark off their rounds

C) Tabata finisher – Side Planks only

20 sec on / 10 sec off x 8 – alternate between Left side plank and Right side plank for 4 mins
**Coaches there is a Tabata button on the clock remote “TBT”