COMPETITION – UB PULL / UB VERTICAL PUSH

Intention: Strong chin up practice with controlled eccentric, paired with a single arm overhead press to work on left/right discrepancies. B series is a competition and also zone 3-4, so get your game face on!!

Prep: T-spine extension over roller, thread the kneedle, shoulder CARs. Upper back, shoulder and core activation. Squat and burpee pres. Teach how to brace in both chin up position and over head.

3 sets
A1) Eccentric chin ups 10sec x 3-5
A2) KB half kneeling over head press x 8-10ea @3011
Rest 90sec
** no bands for chin ups. Set up so that athletes are able to either do a small jump (see video) or start the eccentric at the top of the chin up (use BB and floor)

B) 3 x AMRAP 5 – Competition – zone 3-4
Count your rounds on the first AMRAP – beat the rounds each AMRAP!

– Bike 8 cals/ski or rower 250m or 150m run
– DB front rack squat x 10
– DB devil press x 5

60sec rest and repeat