COMPETITION – HINGE

Intention: This weeks focus is connecting glutes to the core. Confidence under the bar, using an even and strong foot drive from the floor in the conventional BB deadlift
We should feel the glutes in the stretched range of the hinge, we should use the glutes to bring the hips into extension when we drive the feet into the floor.

Prep: hamstring and adductor release, calf release, hip flexor release, quad release, Breath with brace, Lat activation, glute and core activation

3 sets
A1) BB Deadlift x 10 (RPE 6-8)
**you should finish sets feeling like you could keep going, not grinding
A2) Heavy DB Hip thrust x 10 (2 sec hold at top maximum glute squeeze)

B) Competition – For time – Decreasing Ladder
20, 16, 12, 8, 4

RX weight 8 -10kg

– DB Renegade rows
– DB Floor press
– Alt DB hang clean and press
– Lateral jump over DB

**Spend some time before the workout going over the technique of all 4 exercises, don’t go in blind, have an understanding of what you are able to do with the weight you have chosen. Ideally the same DBs for the entire workout.
**The higher volume sets do not need to be unbroken, break up the first round of 20 reps into something challenging but doable eg.10 reps, short rest, 6 reps, short rest, 4 reps, try to go unbroken on the shorter rounds. The first to rounds of 20 and 16 will take the longest, be patient but strong. the last 3 rounds will be very fast.
**In a competition you should aim to win, but not at the expense of injury, the technique that you use should be very good at keeping you away from injury. That’s why we teach technique.