COMPETITION – HINGE

Intention: 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 – 3×3 85-90% 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.

B1) Heavy DB bench press x 8 tempo 31X0
B2) Goblet Cyclist squats x 8 tempo 4110

C) Competition Finisher  AMRAP 6 – Team sled push!
4 people at one end of the track, 4 people at the other end, members push the sled as fast as possible to the other end where the next team member pushes it back, the sled is continuously moving up and back at a rapid rate for Max distance. (Sled track is roughly 10m long)