PRACTICE – HINGE

Intention: To experience lifting heavy in prep for the lifting party. Heavy lifters to learn to pull back effort in conditioning B series after the heavy neural load in A series.

Prep: Brace and PF cues. Posterior chain & overhead mobility. Lat, glute and hamstring activation. Vertical stick three point warm up. Warm up deadlift, EBB 10 reps, add load 8 reps, add load 6 reps, add load ready for the first set in the wave.

Each set increases intensity and decreases in reps. The second wave starts heavier than the first. If lifting very heavy, you must take rest before lifting heavy again.

Eg. set 1- 5 reps at 20kg, set 2 – 3 reps at 25kg, set 3 – 1 rep at 30kg, set 4 – 5 reps at 25kg, set 5 – 3 reps at 30kg, set 6 – 1 rep at 35kg.

A) BB deadlift – wave loading 5,3,1,5,3,1
Rest 2-3 min between sets (if doing waves)
For beginners 3-4 sets of 8-12 reps

approx % of 1 rep max
5 reps 82%
3 reps 87%
1 reps 92%

B) 16 min AMRAP

– 200m run
– Oblique crunch outside knee tap 10ea
– Plank shoulder taps 10 (slow)
– Glute bridges 10
– Lateral Monster walks Banded 10ea way