PRACTICE – UB PUSH

Intention: Working on a powerful push out of the bench press and deadlift. Stay strict on the tempo!
Practice for thrusters in B series with a descending ladder. Focus on good form using a target and fast powerful concentric.

Prep: foam roller lats. Chest openers, swimmers, hip and ankle distractions for the B series. Chest, glute & quad activation. Power for thrusters – ball throws, deadball shoulder overs.

3 sets
A1) BB Spotto Bench press x 6 – 8 @22X0
A2) KB sumo deadlift at 8 – 10 @31X0

B) Pyramid AMRAP 15 – Light to Moderate load
**1st round 2 reps, add 2 reps each round. 2, 4, 6, 8….etc If you make it up to 20 reps then reduce by 2 reps each round back to 2. eg, 18, 16, 14…etc. For those unable to go overhead with good mobility, do DB bench press, DB front squats and Hip thrusts.

– DB push press
– DB front rack squat
– DB thrusters

2-3 sets
C1) Wall ab press x 10
C2) Supine Toe touches x 10