PRACTICE – HINGE

Intention: Fail week. 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

Set a 20 min timer
A1) BB deadlift – FAIL WEEK! 2-3 x 2 90-95% 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) SA DB Complex –  using one DB only, complete 1 rep of each exercise without stopping, then switch hands.
**Coaches lead this – 3 rounds

Left side only
-SA DB Clean
-SA DB push press
-SA DB OH reverse lunge
-SA DB FR squat
-SA DB swing

immediately switch to right side