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. Glute and hammy activation – bands, hammy walkouts. Lat activation, Andrew Lock glute big 3 

Deadlift warm up:
Empty BB x 10
Add load x 8
Start working sets

All working sets at same load
A) BB deadlift 6 x 5 (@72.5% of 1RM or 8/10 RPE) @31X0 – rest 60’s

B) 2 x AMRAP 6
Work in pairs, P1 performs exercise consistently whilst P2 is the timer. Keep swapping for 6 mins.

AMRAP 1:
P1 Shoulder Taps
P2 100m Farmers Carry (timer)

2 mins rest

AMRAP 2:
P1 DB Bench Press
P2 Bike (8cals), Rower or Ski-erg 250m (timer)

C) Trigger ball glutes, hammies, roller lats and t-spine