HSPU's tag archives

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

04.11.14

Warm-up 1) 3K Partner row, break up into even sets, focus on transitions in and out of rower, 2) Practice HS walk with partner 60-100' 3) Work up to max DBS for day for each arm Barbell 4) Power clean + 1 jerk 5-5-5-5-5+ (65, 65, 65, 75, 85%) Perform the jerk after the last power clean Conditioning 5) Perform as M/F team alternating rounds 8 rds (4 each) 10 Dumbbell snatch (75/50) 10 Box-jumps (30/24) 200 meter sprint rest as needed 6) For time: 80 HSPU 400 Dubs Divid...

04.06.14

Warm-up 1) 3rds, 10 OHS (45/35/PVC)/ 5 Strict pull-up/ 5 Strict HSPU/ 10 GHD sit-up/ 10 Superman 2) For max push-ups 30-50 Dub EMOMx5 max push-up with balance of each minute rest as needed 3) WOD 20 Minute AMRAP 15 Sumo-deadlift High-pull(95/65) 10 Hang power clean 5 Thruster

04.01.14

This week we need to establish maxes to use for the 5-3-1 program starting next week. If your maxes for either of those lifts are current then you can skip that particular lift  or both.  Warm-up 1) 3rds, 250 row/ 10 Hip extension/ 10 GHD sit-up/ 30 Dubs Barbell 1) Deadlift to max 2) Push-press to max Conditioning 3) For time:  5 rds 500 meter run 10 Strict HSPU 3 Rope climbs (15') Gymnastics 4) Practice Kipping HSPU

02.22.14

Warm-up 1)  3 rounds on 2 minute clock 15 Kettle-bell swing 5-10 strict Toes to bar (Straight leg)  Rest as needed Barbell 3) 3 rounds on 2 minute clock 10 Deadlift (60%) 10-20 Strict HSPU Conditioning 4) For reps: 2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Wall-ball(20/14-10') rest 1 minute 2 minute AMRAP- Toes to bar rest 1 minute 2 Minute AMRAP-STO(115/80) rest 1 minute 2 Minute AMRAP-Double-unders Rest as needed 5) Co...

02.15.14

Warm-up 1) 3 x 10-20 Srict HSPU, rest 2 minutes after each set 2) 3 x 10-20 T2B, rest 2 minutes after each 1) Deadlift 60%x10x3 sets, rest 2 minutes after each 2) For reps:  2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Shoulder to overhead (115/80) rest 1 minute 2 Minute AMRAP-Wall-ball (20/14-10') rest 1 minute 2 Minute AMRAP-Double-unders rest as needed 3) Cool down- Practice C2B pull-ups and or ring muscle-ups

01.08.13

Competition Wednesday Warm-up 1) 3 rds, 300 Meter row/ 10 Hip extension/ 10 GHD sit-up 2) In 10 min work up to heavy clean + 2 front squat + 1 Jerk  WOD 1) For time: 100 meter HS walk Rest till 10 minute mark WOD 2) For time: 400 meter run 15 Power clean (225/150) 15 Front squat  15 Shoulder to overhead  400 meter run Rest till 40 minute mark WOD 3) 3 rds for time: 15 Chest to bar pul-ups 20 Alternating Pistol 25 Kipping HSPU (hands to floor, cushion for skull a...

12.20.13

Warm-up 1) Mobility for lifts 2) 2rds, 200 run/ 10 Goblet/ 10 KBS/ 10 KB snatch Barbell 3) Snatch to max 4) CNJ to max 5) Front squat 3-3-3-3-3(add five lbs to each lift from last time) WOD 6) For reps  6 Minutes-Parallette HSPU 5 minutes-Muscle-ups 4 minutes-Cal Row 3 Minutes-Rower burpees 2 Minutes-18' Rope climbs 1 Minute- DB Thrusters(50/35) Rest 1 minute after each exercise

12.17.13

Warm-up 1) 500 Jog/ 400 Run/ 200 Jog/ 200 Run 2) 30 KB swings(53/35)/ 30 HSPU 3) Mobility for Snatch Barbell 4) Squat snatch-3 TNG(65%) EMOM x 10 5) Hang clean 20 rep max 6) Back squat 5-5-5 (add five lbs to each lift from last time) WOD 7) Open WOD 11.1 10 min AMRAP 30 Dubs 15 Power snatches (75/55) Core Hold each for 20 seconds, rotate around and back in reverse direction x 3 sets Hollow body hold Side body hold (R) Side body hold (L) Superman hold

12.06.13

Warm-up 1) 3 min AMRAP-Strict HSPU Rest 5 minutes 2) 3 min AMRAP-Strict pull-up Barbell 3) Muscle snatch to warm-up, add 3 ohs after each set, 4) Hang Snatch+Snatch to max  5) Front squat 5x3  6) WOD 7 rds each Even: 15 KBS (70/53) Odd: 9 C2B  7) K2E 30:30 x 5