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Skillwork: HSPU Progression

10:00 EMOM

Min 1: 5 Seated DB Press

Min 2: 5 Pike Push Ups

Min 3: 5 Knees on Box HSPU

Min 4: 5 Feet on Box HSPU

Min 5: 5 Kick ups to the wall

Min 6: 3 Kick ups + 5 Sec hold

Min 7: 3 Scapular HSPU

Min 8: 3 Wall Walks

Min 9: 3 Strict HSPU

Min 10: 3 Kipping HSPU


“Killmonger”

3 Rounds for Time (Time Cap 20:00) 15 HSPU (Rx+ 25 HSPU) 15 Back Rack Lunges (95/65) 15 Pull Ups (Rx+ 25 Pull-ups) 15 Back Rack Lunges (95/65)

23 views

Power Snatch + Hang Snatch + Snatch - 2 sets @ 72.5% 1RM snatch - 3 sets @ 77.5% 1RM snatch * Rest 60-90 seconds between sets


“Wakanda Forever!”

3 sets 30/22 Cal. Row ( RX+ 30/22 Cal. Assault Bike) 30 Alt. Dumbbell Hang Clean and Jerks (50/35) 30 Box Jumps Overs (20) -Rest 2:00 b/t rounds-

18 views

Back Squats - 10:00 EMOM

Every minute perform 3 reps.

Increase weight every 2:00

Min 1+2 = 60% of 1RM

Min 3+4 = 65% of 1RM

Min 5+6 = 70% of 1RM

Min 7+8 = 75% of 1RM

Min 9+10 = 80% of 1RM


“Open 11.5”

20:00 AMRAP

5 Power Cleans (RX:115/80 RX+:145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)


Accessory Work

3 Rounds of:

10 Standing Alt. DB Bicep Curls (each side)

20-40 secs Top of Ring Dip Hold

Then:

1 min couch stretch (each side)

1 min foam roll lats (each side)

28 views

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