PRACTICE – HINGE
Intention: Strength endurance in the A Series for posterior chain.
Prep: See whiteboard
A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
Athletes need to keep lifting 2 reps for the whole 20 mins. Athletes to manage their fatigue and rest breaks. Compare this sessions results with the beginning of August.
A1) BB Deadlift x 2
Beginners
A1) DB/BB deadlift – 5 x 8
A2) Wall press deadbug – 4 x 12
Rest 60
B) 3 rounds for quality (10 min)
-SA KB Marches x 10ea
-SL knee raise to knee extension with 3 sec hold (quad squeeze) x 5ea
-Plate hold wall sit x 30s
C) Nutbush plank finisher (play Nutbush by Tina Turner)
(for those that cannot plank, they can do the regular Nutbush DanceÂ