19.02.2025

WEDNESDAY – PUSHING + PULLING TECHNIQUE (90 min)

Pre-Warm-up (15 min):

• Shoulder/Thoracic prep:
  • Band pull-aparts 3 x 15
  • Wall slides 3 x 10
  • Cat-cow with thoracic emphasis 2 min
  • Foam roller thoracic extensions

Warm-up (15 min):

• 800m row
• Then 3 rounds:
  • 10 ring rows (focus on scapular control)
  • 8 push-ups
  • 10 band pull-aparts
  • 8 pass-throughs

Strength/Skill (30 min):

1. DB Strict Press: 4×8 @moderate weight
   • Focus on scapular positioning
   • Rest 2 min between sets
2. Ring Row Progression: 4×8 (feet elevated)
   • Focus on scapular control
   • Rest 90s between sets
3. Core Work: 3 rounds:
   • Front plank 30s
   • Side plank 20s each
   • Hollow hold 30s Rest 60s between rounds

WOD (20 min):

EMOM 16:
Min 1: 8 DB Rows each arm
Min 2: 8 DB Floor Press
Min 3: 12 Banded Good Mornings
Min 4: 30s Hollow Hold

*Keep intensity moderate, focus on quality movement

Mobility (10 min):

Upper Body Focus:

1. Shoulder Series:
   • Cross-body stretch 45s each
   • Doorway stretch 45s
   • Wall slides with rotation 2 x 10
2. Thoracic Series:
   • Open book stretch 45s each side
   • Child’s pose with reaches 2 min