Warm up excercises for HSPU
HSPU practice
or
5 rounds for time
3 Strict (def) HSPU
6 HSPU
9 Push ups
1min rest b.r
Partner core excercises
In 5-7 sets work up to a heavy set of:
4 Bench Press with 2sec. pause on chest
- RPE 9,5 for last set -
3 sets of:
6-8 1,5er Bulg. split squats (1sec. pause in bottom and mid range - single DB in contralateral hand)
rest 30sec. between legs
- 2-3 ramp up/warm up sets of 5 reps -
4 sets of:
30sec. ME strict chin ups (scale as needed to reach 5 or more for every set)
30sec. band pull aparts with 1sec. hold in end range
30sec. ME Push ups on DB´s (close position - scale as needed with elev. hand to reach 8 or more for every set)
rest 60sec.
12 min to work up to a heavy weight for:
P. Clean + Hang Clean + Front Squat + Split Jerk
Then 30s for 5min:
1 Clean and Jerk @last weight
3sets of:
5 SA KB Front Squats (40X1)
5 Strict Press
20 Bent over Reverse flys
Rest 90s
Every 2min for 12min:
1. 500/ 400m Row or 24 / 18cal Bike
2. 100m run + 10-15 Burpees
2min rest then
Every 3min for 9min:
400/ 350m Row or 18/ 14cal Bike
+ 15-20 Box jumps
2min rest
6min Amrap:
300/ 250m Row or 12 / 8cal Bike
100m run
10 Burpee over Rower
10 Box Jumps
8-10 sets of:
90sec. on 90sec. off
1. AMRAP of:
12/9cal Bike
12 WB (9/6kg)
12 DB-DL (2x22,5/15kg)
2. AMRAP of:
7 Burpees
7 KBS (32/24kg)
7 T2B
3-4 sets of:
"Durante core"
rest 60sec.