PRACTICE – UB PULL / VERTICAL PUSH
Intention: Shoulder / upper back strength in the A series. Develop unilateral strength endurance in the B series
Prep: see white board.
Plyometric warm up (5 mins)
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec rest
Repeat
**Check athletes shoulder mobility for OH position and regress to incline if necessary, they can also use the Viking / landmine press.
3 x Triset (15min)
A1) BB / DB Strict press x 8 @20X1 straight into
A2) Bench supported DB reverse flyes x 8 @2011 straight into
A3) Hollow hold 30s
Rest 90s only
B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 4 and then repeat. Keep BSS low, sub with reverse or static lunges. Write up mini whiteboards with exercise instructions for each station.
Station 1
– Bulgarian Split Squat x 8ea
– Ski Erg remainder time
Station 2
– SA DB Push press x 8ea
– Box step overs x 8
Repeat
Station 3
– SL RDL x 8ea
– Bike remaining time
Station 4
– Walking Lunges x 8ea
– Rower 150m
Repeat