COMPETITION – UB PULL / UB VERTICAL PUSH

Intention: Strong chin up practice with controlled eccentric, paired with a single arm overhead press to work on left/right discrepancies. B series is a competition and also zone 3-4, so get your game on!!

Prep: Cardio 1 min, T-spine extension over roller, thread the needle, shoulder CARs. Upper back, shoulder and core activation. Teach how to brace in both chin up position and over head.

3 sets
A1) Eccentric chin ups 10sec 
A2) Half kneeling DB over head press x 8-10 @31X0
** no bands for chin ups. Set up so that athletes are able to either do a small jump (see video) or start the eccentric at the top of the chin up (use BB and floor)

B) Partner Competition – ‘I Go You Go’. (17 min)
30 sec max effort then swap with partner. Stay on each station for 5 rounds each (5 mins). The team with the highest calorie score are the winners!
**Get teams on the same equipment if its smaller group as this will make them work harder to ‘beat’ the other teams score. Coaches write the winning team on the white board so other classes can get competitive!

Station 1
Bike

Rest 60s

Station 2
Ski

Rest 60s

Station 3
Rower
**Keep foot straps loose for easier transitions

C) Shoulder recovery stretches – pec, lats, traps, scaps, delts