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 Triset @ RPE 6-7 / 10 – Allow 15 min
A1) BB Bench press – 1 and 1/4 x 8-10
A2) KB Gorilla row x 8-10ea
A3) Active hang 20-30s
Rest 60s only

Plyometric warm up (2.5 mins)
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 – this should be fast and hard – zone 3-4 effort
**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 exercise for each station.

Station 1
– DB walking lunges x 8ea
– Bench hops x 10
Repeat

Station 2
– DB SA push press x 8ea
– Farmers carry x 50 steps
Repeat

Station 3
– SA Ring rows x 8ea
– Ski remaining time (**move the ski’s down to the rings)

Station 4
– DB kickstand RDL x 8ea
– Burpee box jump x 8
Repeat