PRACTICE – HINGE

Intention: Building volume, work capacity and technical consistency in the deadlift.

Prep: Mobility for hinge and push and pull. J curl (unloaded), Glute and hammy activation – bands, hammy walkouts. Lat activation

All working sets at the same load, (65% of 1 RM or 7/10 RPE)

A1) Deadlift 4 x 6 @3110
rest 60
A2) Plank x 30s – focus on intense hold for short period to fire up the core for the next lift
rest 60
** coaches – give athletes a gentle nudge at hip to encourage full body tension

B) Conditioning – AMRAP 16 – zone 2, NASAL BREATHING

– KB sumo deadlift x 12 
– Push up x 10
– Ring rows x 12
– Any cardio machine 8 cals or 150m run
** Push ups – use bands on rig, BB incline, encourage ladies to get to the floor.

C) Trigger ball/foam roller recovery – glutes, TFL, hamstrings, lats etc