COMPETITION – UB HORIZONTAL PRESS

Intention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RM

Prep: Pec and lat release, shoulder big 3, SL glute activation, Deadbugs. Supine KB lat activation, EBB 10 rep bench press 5 slow/ 5 fast.

A1) BB Bench press 7,5,3,7,5,3 @21X0
(beginners 3-4 sets of 8-12 reps)
A2) Tall Kneeling band lat pull 3 x 10-12 (optional)

B) AMRAP 18 – increasing ladder for the pushups, make them achievable from the start. Think easy enough to do 10 unbroken. Use the same KB for the entire workout. This is competition, get as high as you can on the push up ladder.

RX 16″ box
RX KB/DB 10kg

– HR Pushups on knees 2, 4, 6, 8, 10 etc
– 10 alt step ups holding 1xKB / DB
– 20 Air squats
– 40 toe taps onto KB
– 100m KB suitcase carry Or Jog

** Competition – Can you do 10 unbroken Hand release push ups on knees? Choose a push up that you could do 10 unbroken from the start. Stay with this push up all the way through. Your push ups do not need to BE unbroken in the workout, but they should stay the same, do not choose an easier push up as the workout gets harder. If pushups are not your strong point, then choose something easy from the start.