COMPETITION – UB HORIZONTAL PUSH

Intention: Exposure to what heavy feels like, with a possibility of failure in the lift, this is a good thing, it teaches us how hard we need to fight for the lift.

Prep: hamstring and pec release, chest activation
EBB 10 reps, add load 8 reps, add load 6 reps, add load ready for the first set in the wave.

Each set increases intensity and decreases in reps. The second wave starts heavier than the first. If lifting very heavy, you must take rest before lifting heavy again.

Eg. set 1- 5 reps at 20kg, set 2 – 3 reps at 25kg, set 3 – 1 rep at 30kg, set 4 – 5 reps at 25kg, set 5 – 3 reps at 30kg, set 6 – 1 rep at 35kg.

Wave loading
A1) BB Bench press 5,3,1,5,3,1 rest 3 min btn sets
For beginners 3-4 sets of 8-12 reps

approx % of 1 rep max
5 reps 82%
3 reps 87%
1 reps 92%

B) AMRAP 16
heavy lifters – zone 1-2
non heavy lifters – zone 3

– SA DB Row 8ea
– Wall sit holding a weight out front 40 sec
– Any cardio machine 8 cals
– MB side Slams 8ea

C) weight plate pizza stretch on bench or foam roller