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 team finisher.

Prep: see white board + specific warm up for lift

3 Sets (set a 20 min timer)
A1) BB deadlift x 5 @ 70% 1RM (beginner – 4 x 10 -12)
A2) Straight Arm Lat Pulldown x 8-10

B) Strength Endurance 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.

1. Heavy DB bench press x 8 tempo 31X0

2. Goblet Cyclist squats x 8 tempo 4110

C) Finisher – Tabata Team Plates and Planks  8 rounds = 4 mins
**Use 5kg plates, each person stands in the middle of a square in a semi squat, 8 x plates are stacked on a box at end of line, during 20 seconds athletes pass the plate along while holding a semi squat, as soon as the last plate is passed from your hands you go into a plank for 10 seconds (use tabata timer)