COMPETITION – UB PULL

Intention: Building upper back strength and power in the pull movement. Plenty of opportunity to work on the clean movement in the competition B series. Quality reps with you partner as you work through the reps together.

Prep: T spine, scapular & hip mobility – shoulder & hip cars, rhomboid lifts, scap push ups. Chest, glute, lat and single leg activation – floor push ups, lat pulls with 5 sec concentric, banded glute work, single leg sit to stand.

3 sets
A1) Pendlay row x 8 to 10 (tempo = set 1 & 2 @3110, set 3 @31X0)
A2) DB close grip floor press x 8 to 10
Rest 60 sec

B) Teams of 2 – split reps however you want! 20 min time cap.
Which team will finish first! If there is odd numbers, the team of 3 will need their reps increased to 150 and 90 cals on the bike.

100 KB clean/squat
100 Ski jumps
100 MB sit up wall balls
100 Walking lunge
60 cals on bike (break up into ‘I Go You Go’ 10 cals = 30 cals each)