MENTAL TOUGHNESS – HINGE

Intention: Maintaining tension in the posterior chain with a paused deadlift. Its mental toughness day… It is supposed to be hard, stick with it, get it done, then take a picture of the B series when its done to show friends and family how amazingly tough you are!!!!

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea

Plyometric warm up (5 mins)
1. Linear pogo’s – 30sec/20sec rest 
2. Lateral pogo’s – 30sec/20sec rest 
3. Single leg alternating pogo’s – 30sec/20sec rest 
Repeat

3 sets
A1) BB paused deadlift x 8-10  
A2) DB incline press x 8-10
Rest 60-90 sec
**pause 2 second below knee – go lighter than usual, the pause will make it feel heavier.

B) For time – Mental Toughness (cap 20mins) – embrace the suck!
Break reps up as it gets tough (e.g. 5 push ups, rest for 10s, 5 push ups, rest for 10….)
** push ups can be done on an incline, make sure athletes have this set up ready.

10 burpee broad jump

20 reverse lunge (10ea)
10 burpee broad jump

30 single leg v-up (15ea)
20 reverse lunge (10ea)
10 burpee broad jump

40 push ups
30 single leg v-up (15ea)
20 reverse lunge (10ea)
10 burpee broad jump

50 air squats
40 push ups
30 single leg v-up (15ea)
20 reverse lunge (10ea)
10 burpee broad jump