PRACTICE – UB HORIZONTAL PUSH

Intention: Shoulder stability and strength endurance in the A series, compromised cardio, unilateral strength endurance in the B series

Prep: see white board.

3 x Superset @ RPE 6-7 / 10 – Allow 15 min
**the 1 & 1/4 bench is significantly harder with more time under tension, start light to feel good form for all reps! then add small amounts of load, its more about feeling good strong positions.
A1) BB bench press – 1 and a quarter x 8-10 
A2) KB SA deadstop row x 8-10ea 
Rest 60s only

Plyometric warm up
1. Linear pogos – 30sec/20sec rest 
2. Lateral pogos – 30sec/20sec rest 
3. Single leg alternating pogos – 30sec/20sec rest 

B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 4 and then repeat. Write up mini whiteboards with exerices for each station.

Station 1
– jump split squats x 8ea 
– Rower rest of time

Station 2
– DB SA hang clean x 8ea  
– Ski rest of time

Station 3
– DB SA thrusters 8ea 
– Burpee broad jump x 8
Repeat

Station 4
– SL lateral step up (foot stays on box) x 8ea 
– Shuttle runs (bike if unable to run) remaining time