COMPETITION – UB HORIZONTAL PUSH

Intention: practicing heavy lifting in the bench press, so your body is ready for max attempts at the Lifting Party.

Prep: Cardio – legs and arms. Mobility for shoulders, chest, quads and ankles. Activation for chest, shoulders, glutes and upper back, brace awareness and breath for heavy push.

add load every time the reps decrease
A1) BB Bench Press 7, 7, 5, 5, 3, 3
Rest 120
**Coaches give the option of 7,7,5,5,3,1 if LP athletes would like to test their 1RM – must have a spotter!

Option 2 (Beginner)
A1) DB Floor press 4 x 8-12 
A2) Floor seated Lat row 4 x 8-12 (use rubber bands and/ or hooks) – do not use CS bands 

B) Competition – 3 x 3 min work/ 1 min rest This will feel HARD! Your goal is to get the same work output each set. Pace yourself so that you can achieve this (NASAL BREATHE) – it will feel like a 7/10 first set and 9-10/10 by final set.

Athletes must do 1 x A + 1 x B + either A or B
A – Any cardio 3mins @ 8RPE
rest 60 sec

B – in 3 mins do: 100 steps double KB Front Rack Carry – 
In the remaining time do alternating goblet reverse lunge (only 1 KB)
Rest 60 sec

C – either A or B again