COMPETITION – HINGE

Intention: we are looking to maintain consistent technique under a lighter load, RPE – rate of perceived exertion is a 6-8 out of 10, leaving a few reps in the tank after each set. The goal of this phase (8 weeks) is to build volume and develop the technical base that will later turn into maximal strength during the intensification phase. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

Prep: Release quads, thoracic, hamstrings, calves. Activate glutes, lats, upper back, practice 360 brace / pelvic floor with breath, even weight distribution in the feet.

3 Sets
A1) BB Deadlift x 10 (RPE 6-8)
**you should finish sets feeling like you could keep going, not grinding
A2) Heavy DB Hip thrust x 10 (2 sec hold at top maximum squeeze)

B) 2 x AMRAP 7
**split the group up into 2 teams of 4

AMRAP 7
– Seated box jump x 3 – practice jumping from seated on bench onto box using leg drive and brace, start low and work up in height of box

3 min rest

AMRAP 7 – Competition
– Rower erg for maximum distance in pairs, swap every 200m (think leg power and control NOT fast cardio)

C) Winter Olympic Finisher – Downhill racing

Challenge: Quad burn!
Winner: Longest wall sit

– Jump squats x 20 (** coach led, these all need to counted and completed together as a group so that everyone starts the wall sit at the same time)
– Wall sit for ALAP (must be 90deg)