Practice Day – UB Horizontal Push

Intention: Composure in the heavy Bench press, learning to hold tension throughout the lift. If last week felt easy, go heavier this week.

Prep: Pec release, trap release, lat activation

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
A2) Thoracic/lat mobility OR ankle/hip mobility for running (athletes choose what their body needs most)

B) EMOM – 4 rounds* (16min set)
*Stay at one station for 4 rounds in a row, then rotate (eg. run x 4, then OH press x 4, etc)

Station 1 – Run Sprint (regress: bike 7cal)
Run 100m at ~80% effort. Rest the remainder of the minute.

Station 2 – Seated DB OH Press (regress: incline press)
6-8 reps

Station 3 – Skater Jumps (regress: controlled lateral lunges)
16 skater jumps side-to-side (8 each leg)

Station 4 – Bent knee Ring Row (regress: incline/normal ring row)
6-8 slow controlled rows

C) if time permits lower body finisher – 3 sets
calf raises 25
rest 10s
Tib raises 25
rest 10s