PRACTICE – UB HORIZONTAL PRESS
Intention: Absolute strength phase – practicing heavy lifting so your body is ready for max attempts.
Prep: Release work for shoulders and chest and hamstrings, activation for shoulders, chest, glutes and upper back. Awareness of breath and brace in the lift.
A1) BB Bench press 5 x 3 @85% rest 3 min (use a spotter)
while resting release what is tight, tighten what is loose – ask coach
Option 2 (Beginner)
A1) BB or DB Bench press 3 x 6-8 @31X1
A2) Goblet box squat 3 x 8-10 –
B) Nasal breathing – For quality reps – 40s on / 20s off x 8 at both stations ALT between exercises. (17min)
– Seated rows – use rubber bands and silver hooks, DO NOT USE crossover symmetry bands
– Supine floor DB flyes
Rest 60