COMPETITION – HINGE

Intention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RM

Prep: Brace and PF cues. Posterior chain mobility. Lat, glute and hamstring activation. Vertical stick three point warm up. Warm up deadlift – EBB x 12, add load x 10, add load x 8.

Wave loading – 85% 1rm (cap 20mins):

A1) BB deadlift – 7, 5, 3, 3, 5, 7 at 31X0
A2) Trigger ball glutes if tight or banded glute activation.

Beginners
A1) BB deadlift – 8 to 12 reps x 3-4 sets at 3110
A2) Ring row x – 8 to 12 reps

B) Competition time!
Every 2 mins x 5 rounds

30 sec MAX burpees – rest for the remainder of the 2 mins

aim for the same number each round, remember it is MAX effort for the 30 seconds

scale – burpee to bench with 2 x star jumps

C) shoulder finisher. 30s each exercise x 2-3 rounds
1. Front raises
2. Rear delts flyes
3. Lateral raises
4. Rest