Competition Day – UB Pull

Intention: Chin-ups engage your back and core muscles, helping you develop a strong, stable upper body, they mimic real-life pulling movements, making you stronger for everyday tasks like climbing, lifting, or even carrying groceries.
Plyometrics – The high-impact nature of plyometrics stimulates bone density and strengthens connective tissues. They target your fast-twitch muscle fibers, which are responsible for quick, powerful movements.

Prep: **proper lower limb warm up for depth jumps! Pec and trap release, lat activation. Dead bugs, hangs, shoulder stability

3 sets
A1) Chin ups eccentrics x 3-5 – rest 60s 
*this is all about the lowering/eccentric phase. Athletes start at the top position (chin to bar) and lower themselves as slowly as possible. They can either pull themselves up again (advanced), or use their legs to return to the top position to start again. Don’t worry about how they get up, just focus on the correct position during the eccentric phase.
**Beginners should use a barbell on the rig and keep their feet on the ground

A2) Depth jumps (regression: jump downs) x 3-5
Depth Jump
Jump Down

B) 5 Rounds For time: Competition! (15minutes time cap)
5 Burpees
5 Air squats
5 Push ups
5 DB clean and press each side
15 ski jumps each side 
*Athletes should set up their station in the one place, ideally push ups are done on the floor (knees if necessary) or on a box so that they can transition as fast as possible – it’s competition remember!

Finisher: 2-3 rounds
C1) Side Plank with Hip Lifts
6 slow lifts each side (regression: hold 20s each side)
C2) Hollow body hold x 30s
C3) Superman hold x 30s