PRACTICE – UB PULL

Intention: Practicing our technique in the chin up for a stronger upper back, leading to a more balanced body. UB Pull is usually the weakest link for a lot of women. Getting our side abs activated for the Tank rope pulls. We are building a strong torso for a hectic life.

Prep: lat, pec, quad, calf and trap release, shoulder big 3, shoulder CARs, OH press, Scap pulls, midline brace eg. deadbugs, calf raises and hops. 

3 sets
A1) 10 sec eccentric Chin ups x 3-5 – floor assisted 
**coaches practice this first to get the bar in the right position, feet can stay on the floor the whole time, use the legs to get back up, our focus is on the eccentric not the concentric load.
A2) Banded side oblique crunch x 8-10

B) 2 x AMRAP 6 – In equal teams for max reps

– Rope tank pull / push (gear 1)

3 min rest

– Bike 5 cal

**in teams of 4. 1 person will pull the sled with the rope from one end to the other, then push it back. they then rest while the other 3 take turns to pull/push each, then repeat for the 6 min duration. The sled should be light enough that it is quite fast and they can recover before their next turn. There is a 3 minute rest before the next AMRAP 6. This time they take turns to get 5 cals as quickly as possible as many times as possible for the 6 minute duration. you could also do this in teams of 3. If you have an odd number of people, one team will have an extra person, this shouldn’t matter as it is not a competition day.

C) Finisher – Tabata – Jump Squat and Wall sit – 20 sec on / 10 sec off x 8 = 4 min
**alternate between the 2 exercises, regress to fast squats or sit to stand