PRACTICE – UB HORIZONTAL PUSH
Intention: Shoulder stability and strength endurance in the A series, compromised cardio, unilateral strength endurance in the B series
Prep: see white board. and add on 10 easy pushups and 10 ring rows
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
3 x Superset @ RPE 6-7 / 10 – Allow 15 min
A1) DB Bench press x 8-10 no rest
A2) Ring rows x 8-10
Rest 60s only
B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, ahtletes will do stations 1 through 4 and then repeat, use 2 sleds, Tank outside. Set up shuttle runs or farmer carry outside if weather permits. Write up mini whiteboards with exerices for each station.
Station 1
– SA DB Bench press x 8ea
– Burpees x 6
Repeat
Station 2
– DB FR reverse lunges x 8ea
– 20m Farmer carry
Repeat
Station 3
– KB alt Gorilla Row x 8ea
– Shuttle runs or skipping remaining time (bike if unable to jump / run)
Station 4
– Goblet squat x 8
– 20m Sled push
Repeat