COMPETITION – HINGE

Intention: To experience lifting heavy in prep for the lifting party. Heavy lifters to learn to pull back effort in conditioning after the heavy neural load in A series.

Prep: Brace and PF cues. Posterior chain & overhead mobility. Lat, glute and hamstring activation. Vertical stick three point warm up. Warm up deadlift, EBB 12 reps, add load 10 reps, add load 8 reps, add load ready for the first set in the wave.

A) BB deadlift – wave loading 6,4,2,6,4,2
Rest 2-3 min between sets (if doing waves)
For beginners 3-4 sets of 8-12 reps

approx % of 1 rep max
6 reps 80%
4 reps 85%
2 reps 90%

Each set increases intensity and decreases in reps. The second wave starts heavier than the first.

B) 2 x 8 min AMRAP (90 sec rest between AMRAPS)
Competition day, match or beat your rounds in second amrap. For the heavy lifters to stay consistent but not try to beat their rounds. Lighter load athletes should be encouraged to do more reps on the second amrap.
Heavy lifters = zone 2
Lighter load = zone 3 to 4

DB sit ups x 12 (DB touches floor overhead & in front)
DB push press x 10
DB reverse lunge x 8 e.s
Any cardio x 40 sec

C) Banded hamstring stretches, trigger ball glutes