July 24, 2012

A. Kipping HSPU Tutorial for 20 minutes. If you do not need the practice, go right into B.

B. TESTING

 Dianne
21 -15 - 9
Deadlifts 225/155 lbs
HSPU

You may kip the HSPU.  Reduce reps if necessary.
IF you do not have a kipping hspu, keep reps the same, pike position. You do not need triangle for this one.  Nor do you need a tempo!

C1. Low rotations into bridge x 3 reps per direction x 3 sets
Or, 3 bridges x 3 sets. Use a box and/or spotter if necessary.

C2. weighted lumbar spine extension, 10 reps and hold 10 sec on last rep x 3 sets