PRACTICE – HINGE
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.
Intention: Deload week in preparation for Lifting party
Prep: Good mornings, cat cows, deadbugs, hammy walkouts, banded lat pulls, banded glute activation. Use three point stick warm up to teach a neutral spine.
3 Sets
A1) BB deadlift 3 x 5 at 60-70% (RPE 6-7 / 10)
A2) DB bench press x 8-10 (rotating grip – neutral to pronated)
A3) Deadbug x 12
B) 3 x AMRAP 6
60sec rest between AMRAPs (20 min)
AMRAP 6
– DB rev lunge x 12
– DB bentover row x 12
REST 60
AMRAP 6
– Med ball lateral wall throws x 10eaÂ
– Med ball bear hug squat x 10
REST 60
AMRAP 6
– Shoulder taps x 8-10ea
– Kneeling step ups x 8-10ea