Practice Day – Hinge

Intention: Find your 7-8 RPE and stick with it for all sets. Coaches, explain A series warm up and write on board so they are clear. Give them mobility to do in their rest e.g. Jcurls, trigger point ball glutes and hammies.

Prep: posterior chain mobility, Lat, glute activation, brace and breathing. Prep for running.

5 sets (cap time at 20 mins)

A) BB Deadlift x 5 at 31X0 (rest 2-3 min)
Warm up:
1. empty BB x 10
2. add load x 8
3. add load x 6
start 1st working set – all sets at the same heavy weight (working 7-8 RPE)

beginners 3-4 sets of 8-12 reps – practice the technique

B) 3 x 4 min partner AMRAP (60sec rest between AMRAPS). P1 does continuois exercise until P2 finishes 200m run. 8 cals on bike if athlete is unable to run.

P1) DB bench press (RX 8kg)
P2) Run 200m (timer)

P1) Goblet squat (RX 10kg)
P2) Run 200m (timer)

P1) MB sit up wall throws (MB sit ups or sit ups to regress)
P2) Run 200m (timer)