Competition Day – UB Horizontal Push

Intention: Composure in the heavy Bench press, learning to hold tension throughout the lift.

Prep: Trap release, Scap release, Pec release, Lat activation, trunk rotation, Squat noodle, Glute acivation, calf and ankle prep for jumping.
Breath and brace in the bench press position, use the warm up rounds on the bench to do this.
warm up EBB x 10, add load x 8, add load x6.

5 sets
A1) BB Bench Press x 5 rest 2-3 min
1 sec pause at chest on each rep, all sets at the same heavy weight (85% of 1RM)
beginners 3-4 sets of 8-12 reps – practice the technique

B) 15 mins
stay at the station for 4 rounds – 30 sec work / 30 sec rest – 1 min rest between stations
Aim to get the same or more reps each round! Competition!

Medball slam into side wall slam (alt sides each 30 sec round) RX-8lb

DB Thruster (squat to target eg. box, bench, ball) (RX-5kg)

Lateral jumps over DB (RX-10kg)

C) Finisher – 2 sets (light to moderate weight)
banded tricep extension 15-20
supine DB Pec flyes 15-20