Monday 2-11-19
A.
6-8 min Skill Work HSPU + find your method for part B.
B.
EMOM – 8
3-5 HSPU (use deficit if possible) or HSPU variation (Pike push ups, strict press for newer members).
C.
12 Min AMRAP @ 65/95#
20 Hang Power Cleans
50 Double Unders
20 Front Squats
50 Double Unders
20 Ring Dips
50 Double Unders
*or use Kettlebells @ 25/40# +/-
For today’s skill work members should work on a variation that will challenge them to move forward and advance HSPU skills or assist with better shoulder strength, stability or endurance.
If a member has never kicked up to the wall and does so in the skill session they may attempt a kick up to the wall in part B. then drop down and do five DB or KB push press to stimulate the pressing side of the movement.
Or
A member might not have the ability to do a HSPU but they could kick up to the wall then lower themselves for three seconds to a mat then repeat for and other rep within that minute…
Or
A more advanced athlete might do 3-5 strict HSPU or 3-5 Kipping HSPU with a deficit.
The main goal for all is to be safe, be challenged and be consistent…Keep in mind that shoulders need more time to recover so keeping the reps a little lower and more manageable is a great way to build consistency.
I would suggest 30-40 seconds recovery to maintain consistency between sets is required
