COMPETITION – 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: 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, Deadbugs 10, ankle circles 10 each way per leg.
GPP – 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 Sumo deadlift x 10-12 @31X1
A2) DB bench press (neutral grip) x 10-12
B) 3 x AMRAP 6 – Partner Competition – Most reps wins!! (20 min)
Nasal breath on the cardio machines, athletes energy should be spent on the REPS to win and use nasal breathing on the cardio to remain focussed and ready for the next MAX rep attempt, as always use good technique.
Working in pairs, P1 completes as many repetitions as possible whilst P2 (timer) completes the cals/distance.
**Athletes will need to count the reps completed and tell their partner so they can continue counting up during the AMRAP. Record reps on a white board during the 60s rest break.Please make this clear to the athletes.
1. AMRAP 6
P1. Seated box jumps
P2. Ski-erg 200m (timer)
** box jump – this can be done onto a plate or the 15cm box to regress
Rest 60s
2. AMRAP 6
P1. Lateral Wall Ball throw 5ea
P2. Rower 200m (timer)
Rest 60s
3. AMRAP 6
P1. Deadball slams with jumpÂ
P2. Bike 8 cals (timer)
** deadball slam can be regressed to the medball and without the jump
Rest 60s