HSPU Technique

Max deficit Strict HSPU / Max Deficit Kipping HSPU

3 x 8 + 8

For 16 minutes

Erg for 4-5 minutes @80% - 85%

Then for the rest of the 16 minutes, repeat:

• Hang from pullup bar 30 seconds
• 8 Dynamic star plank (Slow and controlled)
• 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
• 8 Ring rows (Slow and controlled)

For the hang and the ringrows keep active shoulders: make sure you push the shoulder blades together throughout the entire movement and doesn't round your shoulders

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

100x Deadlift (bodyweight)
Everytime you brake:
15x V-up

Tc: 20min

Amrap 20min
30x DU
20x DB Snatch (15/22,5kg)
10x DB Lunge (2x15/2x22,5kg)
5x Pull up

35 minutes

:40 on, :20 off

1 min : 1 round Cindy (5 pull ups + 10 push ups + 15 air squat)
2 min : Kettlebell Clean & Jerk, light weight
3 min : Sit ups
4 min : Wallball shots, Unbroken
5 min : Muscle Snatch 20/15kg
6 min : Rope Climb
7 min : Single Unders

Lepoja

8 min AMRAP

OH Walking lunge (bb/kb/db)- 10reps
T2B- 10reps
Box over burpee- 8reps

21,15,9

Thruster 43/30kg
Leuanveto
Yleisliike

Bodausta; valmentajan valinta

For time

75 Wallaball shots 30/20p

AMRAP 8 mins
11 Box Jumps
2 Wall Walks
8 Ring dips