PRACTICE – HINGE

Intention: Developing speed and power in the hip extension with tempo in the deadlift. Plyometrics to train fast twitch muscle fibers, tendon and ligament strength, improve bone density, balance and coordination.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea

Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest
2. Double leg plate pogo – 30sec/20sec rest 
3. Plate toe taps – 30sec/20sec rest
Repeat

3 sets (15 min)
A1) BB/KB deficit sumo deadlift x 8-10 @31X1 
A2) KB farmers carry x 100m
** deficit deadlift is an advanced movement – reserve for more experienced lifters. Standard sumo deadlift for others.

B) 3 x AMRAP 5

1. AMRAP 5
– DB goblet squat x 10
– Broad jumps x 10

Rest 2 min

2. AMRAP 5
– DB push press x 10
– Box jumps x 10

Rest 2 min

3. AMRAP 5
– DB renagade rows x 10 (5ea)
– Bench hops x 10 (5ea)