HSPU Technique

Max deficit Strict HSPU / Max Deficit Kipping HSPU

WARM UP

400 run or equivalent
30 jumping jacks
30 squats change foot stance every 10 reps
20 Crab reach. (not same as crab toe reach)
20 scorpio exercise on belly.

STRENGTH/SKILL

5x 10/ arm strict seated one arm press. ahap.

rest 4min then...

Bring sally up with standing strict press. Do the song once or twice if it was to easy. Once should already fry your shoulders.
use lighter weight 5-15 kg. Try to push with no rest. It will hurt a lille.

WORKOUT

song wod:

GHOSTBUSTERS  by Ray Parker jr.

Jumping Jacks for entire song. Every time you hear "ghostbusters" you do a burpee.

COOL DOWN

5-10min calm breathing and stretch pecs.

3 x 8 + 8

Warm up

Inch worms
wall squats
single legged deadlifts

Part A

3 sets

8-12 deadstop russian swings
into
Max rep wall hack squats

2min rest

Part B

Tabata Goblet squats

20 sec on
10 sec off

8 rounds

Part C

3 sets

5-10 Ab wheel roll outs/ towel slides/ inch worms
5-10 hamstring walk outs/ floor curls (adv: eccentric single leg)

60 sec rest

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

3x
0:30 JUMPING JACKS
0:30 MOUNTAIN CLIMBERS
4+4 SQUAT HOLD + ROTATION
2+2 TURKISH GET-UPS
2+2 "PERFECT STRETCH"

hip & spine mobility

banded cat&cow 3x10

half frog hip shifts 4x5/5

pancake stretch w. plate behind the neck 4x6, last one is with 5-8sec pause

hip airplane 4x5/5

bear pos. birddog 3x8/8

WORKOUT
AMRAP x 25 MINUTES
50/40 Cal Bike
25 Russian Swings (Athlete Choice)
50 Walking Lunges*
25 Box Jump Overs (20)

*Each step = 1 Rep

(Score is Rounds + Reps)

PARTNER WORKOUT OPTION
IN TEAMS OF 2...

AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs (20)

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.

(Score is Rounds + Reps)

• nybörjare air squat
• atlet box pistol
• avancerad pistols x5/each leg
• tjurnacke goblet pistol 24/16kg x1/each leg
• ninja BB over head pistol 40/30kg/each leg
• Avenger 1-arm over head pistol @24/16kg/each leg

C&J
*jos jerkki sattuu niin clean

Clean and jerk waves -

Wave #1: 3 @70%, 2 @75%, 1@ 80%
Wave #2: 3@ 80%, 2@ 85%, 1@90%
Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

*Rest 1:00-1:30 between sets Rest 2:00 between waves

Clean Pull

• 3x1 @110-120% (1s pause below knee) *rest as needed

Strength

A) 4x For Quality:

• 10 GHD Nordic Hamstring Curl

rest 60s

• 30m SB Bearhug Carry

rest as needed

B) 4x For Quality:

• 15-20 GHD Hip Ext.

rest 60s

• 45/45s Copenhagen Plank

rest as needed