MENTAL TOUGHNESS – UB HORIZONTAL & 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 even / balanced feet and foot drive

Prep: Release pecs, lats, traps, quads, activate chest, shoulders, glutes. Roll trigger ball under foot. Practice even foot placement in the lunge. Use your foot like a tripod – heel, big toe & little toe – keep all three points nailed to the floor.

3 Sets
A1) BB close grip bench press x 10-12 (RPE 6-8) @3110
**you should finish sets feeling like you could keep going, not grinding
A2) DB walking lunge x 20 (10ea)

B) EMOM 16 – 4 ROUNDS

1. Seated DB seesaw overhead press x 12 
2. KB swings / Plate GTOH x 20
3. Broad jumps x 10
4. Bicycle crunch x 20 

C) Booty finisher – 30sec each x 2 rounds (4 min)

– Glute bridges (no rest at bottom!)
– Glute bridge hold
– Glute bridge pulse
– Rest

**Short band around the top of knees and keep a tight resistance throughout (green, black or blue bands only!)