Preparing Position HSPU

Establishing Handstand and Headstand positions

Skill Training: The Kipping HSPU

Practice over 15 minutes:
0:00 - 5:00 Tripod kick to plank
5:00 - 10:00 The Kipping HSPU (low-normal ROM)
10:00 - 15:00 The Kipping HSPU (normal-increase ROM)
Stay with a progression you can perform 3-5 reps in a row

Core Strength

Work over 10 minutes continuosly:
20 Alternating Supermans
15 Futter
10 Plank cross taps (Each side)
10-20 sec. Copenhagen Plank (Each side)

Openwod 20.2

Amrap20

4 DB thruster (2x22,5/2x15)
6 T2B
24 doubleunders

In 5 Min Window:

- 10 Tall Muscle Clean
- 10 Tall Power Clean
- 10 High Hang Muscle Clean
- 10 High Hang Power Clean
- 10 Hang Muscle Clean
- 10 Hang Power Clean

Work up:

- 5 Heaving Hang Power Cleans
(TC. 10 Min)

For 10 Min:

- 1 Clean Deadlift (SlowMo)
- 1 Low Hang Clean Pull (Pause @ Hang & High Hang)
- 1 Low Hang Clean Pull (Pause @ Hang)
- 1 Low Hang Clean Pull

In Teams of 2 (YGIG):

18 x 120s on - 30s off:
1. Ski
2. DU
3. Bike
4. Row
5. Sled (empty)
6. Burpee Box Jump over (30"/24") (Hands on Box)
(Total Time: 44:30 Min)

Whole Body Mobility Routine

CAR