PRACTICE – UB HORIZONTAL PUSH
Intention: Practice the technique of the Bench press under heavy load to prep the body for Max attempts.
Prep: mobility for chest, shoulders, hips. Activation for chest, single leg glutes, shoulders.
Wave loading – 2nd wave heavier than the first
A1) BB Bench press 7, 5, 3, 7, 5, 3
rest 120
Option 2 (Beginner)
A1) DB close grip floor press 4 x 8-10
A2) DB kneeling single arm plank row 4 x 8-10ea
B) 3 rounds – zone 2 – Nasal breathing (12 min)
1 min stations / 20 sec rest
– DB Strict press (light to moderate) or incline bench press
– Weighted Alt Step up 14″ box
C) Finisher – Tabata – 20s on / 10s off x 8 (4 min)
**coaches use the TBT button on clock timer
– Hollow hold
– Superman hold