COMPETITION – HINGE

Intention: Building volume, work capacity and technical consistency in the deadlift, adding an extra set from last week, with a small increase in intensity.

Prep: Mobility for hinge and push and pull. Glute and hammy activation – bands, hammy walkouts. Lat activation
Andrew Lock glute big 3
How to Brace, pelvic floor awareness in the lift

All working sets at same load

A1) BB deadlift 5 x 6 (@67.5% of 1RM or 7-8/10 RPE)
A2) Seated banded glute abduction x 20

B) AMRAP 6 x 2 – nasal breathing, zone 2

1. Goblet squat x 10 (RX 10kg)
2. Any cardio 8 cals

2 min rest

1. DB close grip floor press x 10 (RX 10kg)
2. Any cardio 8 cals

C) Competition – max hang
** coaches record winning time from all classes on white board.