PRACTICE – UB HORIZONTAL PUSH & VERTICAL PUSH

Intention: we are looking to maintain consistent technique under a lighter load, RPE – rate of perceived exertion is a 6-8 out of 10, leaving a few reps in the tank after each set. The goal of this phase (8 weeks) is to build volume and develop the technical base that will later turn into maximal strength during the intensification phase. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

Prep: Release pecs, lats, traps, quads, activate chest, shoulders, glutes. Practice pelvic floor awareness with breath, practice 360 brace. Ready ankles and calves for jumping.

3 Sets
A1) BB Bench Press x 10-12 (RPE 6-8)
**you should finish sets feeling like you could keep going, not grinding
A2) 1/2 kneel SA DB / KB OH press x 8-10ea – strong core and glute squeeze

B) Decreasing Ladder (for quality movement) – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

– Pushups – incline, bands, knees
– Deadball clean over shoulder – strong hip extension
– Broad jumps

C) Winter Olympic Finisher – X-country – AMRAP 6
Challenge: single leg strength endurance
Winner: who does the most rounds

– Mountain climbers x 20 (10ea)
– Ski erg x 5 cals
– Skater jumps x 20 (10ea)
– Alternating jump lunges x 20 (10ea)  (reg to reverse lunges)
– 30 sec plank

**start on different stations and make sure they get off the ski asap