PRACTICE – HINGE

Intention: Continuing the absolute strength phase. Working at approx 85% of 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 – 3,3,5,5,7,7 at 31X0
A2) Trigger ball glutes if tight or banded glute activation.

A1) BB deadlift – 8 to 12 reps x 3-4 sets at 3110
A2) Goblet cyclist squat x 8 to 12 reps 

B) Zone 2 nasal breathing
2 x 8 min AMRAPS

AMRAP 1
– 10 x goblet squats
– 2 x push ups
– 12 x goblet squats
– 4 x push ups
* keep increasing squats and push ups by two reps each round. Push ups can be floor, incline, or box.

2 min rest

AMRAP 2
Cardio of choice