COMPETITION – UB PULL

Intention: Big upper body A series with the Pendlay row. This exercise primarily builds power and strength in the back muscles, with benefits for the lats, rhomboids, and traps, and is also used to improve deadlift performance. Get focused on the competition of the B series by matching (or beating!) the rounds you do in the 2nd of two 5 min AMRAPs.

Prep: Chest opener, shoulder cars, rhomboid lifts, Y-W-T, upper back and chest activation. SL sit to stand, deadbugs. Jumping prep – pogos, high knee etc.

3 sets
A1) Pendlay row x 6 to 8
A2) Chest flyes x 10 to 12
* pendlay row – can use safety arms or blocks or plates to raise off the floor if athletes cannot pull off the floor

B) Competition 2 x 5 min AMRAPS
– 8 e.s x Reverse Lunge with knee drive jump
(knee drive only for beginners)
– 8 x Plank DB pull throughs
– 8 x Devils press

Athletes to mark off on white board every time they complete a round of all three exercises. Second round of the AMRAP, athletes need to chase the same amount of rounds or beat the number. Write the winning score from each class on white board to get the competition up!!

C) Partner finishers 2-3 rounds

P1 – Farmers carry 40m (timer) RX 12kg plus KB
P2 – Wall sit