COMPETITION – UB HORIZONTAL PUSH

Intention: UB strength and shoulder health, competition mindset for the B series.

Prep: See whiteboard

Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest 
2. Double leg plate pogo – 30sec/20sec rest 
3. Plate toe taps – 30sec/20sec rest
Repeat

3 Sets
A1) BB Close grip Bench press x 8-10 @3110
A2) SA band high row + external rotation x 8ea –  (use a very light band)

B) COMPETITION – 4 rounds at each station – 30s SPRINT/ 60s rest – 24 min
**athletes aim is to get as many metres / reps as possible in 30s, the competition is to repeat the same effort for 4 rounds getting the same distance / reps.
**For those athletes that struggle with power, they can work at a steady pace (zone 2-3) for 1 min and rest for 30sec.

– Rower Erg

– Ski Erg

– Jump squat

– Med ball Slams

C) Recovery stretches – legs up the wall