PRACTICE – HINGE

Intention: Over the next 6 weeks we will be building our weights up in the A series in readiness for Lifting Party (Nov 14th) and building strength endurance in the B series with a fun partner finisher.

Prep: see white board + specific warm up for lift

3 Sets (set a 20 min timer)
A1) BB deadlift – 4×3 @ 75% 1RM (beginners: 4×8-10)
A2) Straight Arm Lat Pulldown x 8-10ea

B) Strength Set 12 min – clock will beep every 2 min to change exercises – the idea is to go as heavy as you can without compromising technique, each week record weights in books and aim to go heavier each week.

B1) Heavy DB bench press x 8 tempo 31X0

B2) Goblet Cyclist squats x 8 tempo 4110

C) Finisher – Leg burner Tabata – 4 min
Tabata timer – 20s on / 10s off x 8 = 4min

– Partner wall sit – using each others back as the wall

– Partner high 10 jumps or high 10 squats (think High 5, but with 2 hands)