A1. Hang Power Clean
Advanced: Daily Max in 15 minutes.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
A2. Strict back to wall HSPU
So you have spent several weeks getting some serious volume in on your hspu. Today, we are going to increase the intensity and decrease the volume. If you are working on 5 x 5 downward dog hspu, please continue to do so with a 31x1 tempo.
Advanced: add height to hands x 2-4 reps x 5 sets
Intermediate: Lower plates x 2-4 reps x 5 sets
Keep plates at same height for all 5 sets. IF you hit 4 reps x 5 sets, then you will increase intensity again in next session.
Rest 60 sec between movements
Take 5 minutes to work on kipping hspu. Skip this practice if you are doing downward dogs.
B. On the minute, do 2-5 kipping hspu until you reach 125 KB Swings 35/55 lbs or 8 minutes.
You may go to a height of 2 x 15 lbs but no more.
Not ready for kipping hspu? Please do push ups x 2-5.
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