PRACTICE – UB PULL / VERTICAL PUSH

Intention: upper body strength and rotation

Prep: see white board

3 x trisets (15min)
A1) DB/BB strict press x 8 @21×1
A2) DB/BB thruster x 8
A3) Plate Russian twist x 8 ea
Rest 90s only

**Check athletes shoulder mobility in warm up for OH position and regress to the Viking / landmine press if needed.

B) 1 min stations / 20s rest – 2 rounds (approx 11 min)

– 1/2 kneeling rotational Medball throw (swap sides each round) 

– Broad jumps

– Ring Rows

– Goblet alt curtsy lunges

C) Bi’s and Tri’s – 2-3 sets

– DB Hammer curls x 12 – 15
– DB Tricep extension x 12 – 15