Mental Toughness – Hinge

Intention: Find your 7-8 RPE and stick with it for all sets. TnG requires athletes to hold tension through posterior chain for the full 5 reps. If they are struggling to maintain, they must reset and follow alternative tempo. 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. B series, mental toughness time! There will be two 3 min rounds and they must aim to match or beat their reps.

Prep: posterior chain mobility, Lat, glute activation, brace and breathing. Prep for squat & OH in thruster, prep for jumping (pogos, lateral pogos, lateral side to side.

5 sets (cap time at 20 mins)

A) BB Deadlift x 5 TnG for experienced lifters or 3110 for practice/beginners (rest 2-3 min)
Warm up:
1. empty BB x 10
2. add load x 8
3. add load x 6
4. 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.

3min AMRAP (make note of the rounds you get through, you will have a second attempt to beat your number)
1) Burpee over DB x 5
2) DB (x1) thrusters x 10

2mins rest

Repeat – beat your reps