PRACTICE – HINGE

Intention: Maintaining tension through the posterior chain with a 2 second paused deadlift.

Prep: see whiteboard

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 (increasing weight from last weeks deadlift)
A1) BB paused deadlift x 8-10 
A2) Suitcase carry x 100m (swap arms at 50m)
Rest 60-90 sec
**pause 2 second below knee – go lighter than usual, the pause will make it feel heavier.

B) 3 x AMRAP 5

1. AMRAP 5
– DB curtsy lunge x 10ea
– Broad jumps x 10

Rest 2 min

2. AMRAP 5
– DB push press x 10
– Medball sit up wall throw x 10 

Rest 2 min

3. AMRAP 5
– KB squat clean x 10 
– Jumping chin up x 10