PRACTICE – HINGE

Intention: Strength endurance in the A series, learning to manage fatigue.

Prep: see white board. 

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.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.

A1) BB Deadlift x 2 (aim to do more sets than last week)

Beginners
A1) DB/BB deadlift – 5 x 8
A2) Wall press deadbug – 4 x 12
Rest 60

B) Conditioning – 40s work/20s rest.
3 rounds on each station (6mins), 2 min rest between.

Station 1
– DB push press
– DB plank pull through

Station 2
– Med ball lateral wall throw 
– Med ball butterfly sit up 

**If athletes energy systems are taxed after the A series, they should take it a little easier in the B series, If they were not challenged as much in the A series, then they can go harder in the B series

C) Triggerball recovery – glutes, TFL etc