PRACTICE – UB PULL / VERTICAL PUSH – WK 3/4

Intention: Strengthen the shoulders and upper back in the pulling and pushing movements. A strong upper back is needed for our heavy lifting phase to lead us into the Lifting Party on Nov 14th.

Prep: See white board + 30s hang, 10 scap pulls and 5ea slow dead bugs

3 Sets – slightly heavier than last week – focus is on the tempo 3011
A1) BB / DB Strict press x 6 – 8 rest 60 @3011
A2) Banded chin ups or ring pull ups x 6 – 10 rest 60 
**athletes must keep shoulders down in the chin up otherwise use rings

B) Conditioning – AMRAP 12 – all using the same plate
– Plate GTOH x 10
– Plate press squat x 8
– Plate OH alt Reverse lunges x 3ea
– Burpee to plate jump x 4