COMPETITION – UB PULL

Intention: Zone 2 training + strength endurance with an UB Pull focus.

Prep: See whiteboard + russian twist x 20, slow mountain climber x 10, calf pumps x 20

10 min – technique/KB practice for snatch and clean
**Coaches please watch both videos to get familiar with coaching both the snatch and the clean, the snatch is for intermediate/advanced clients and the clean is more for the beginner. Both videos give great instructions for beginners. The clean is also better for those that are not going overhead with weight. Its important to keep the weight light while learning technique.

A1) strength endurance circuit – AMRAP 10 – 4 people
**coaches split the class into 2 groups, have half on A1) and half on A2)

– Rope Sled Pull (65kg) – hand over hand / timer for other stations / 1 length

– Skater hops 

– Alt SA DB Snatch (or clean and press or Plate GTOH) –

– Split Stance Iso hold, alt. leg each round (lower = harder) 

REST 5 min – teams switch

A2) Zone 2 – AMRAP 10 – 4 people
Nasal breathing only!
2 sec recovery phase from the drive phase (see video)
alternate machines every minute, no rest

– Rower Erg
– Ski Erg

REST 5 min

C) Competition Finisher – 30 sec on / 15 sec rest x 6 rounds = 4.5 min
** 2 pair on MB sit ups, 2 pair on KB toe taps, alt exercises each round. (so you have enough light Medballs for sit ups) Most Sit ups after all rounds wins!

– Synchronised Partner Medball Sit-ups – sitting on floor facing partner, hook feet with partner, both do a sit up at same time, pass the medball back and forth with sit up.

– Synchronised Partner Alt Toe Taps on KB – both athletes working at the same time on opposite sides of the KB **KB should be HEAVY so it cannot be pushed over.