Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with monster band around forearms
10 steps plank walk left
5 piked push-ups
10 steps plank walk right
10 piked shoulder taps
Mobility
Monster band mobility session
Core work
3 rounds
10 to 20 GHD or weighted sit-ups
10 to 20 GHD back extensions or banded good mornings
Skill
The HSPU and its progressions
Finding a progression that fits your goals is going to be very important if HSPU’s are something you want to get better at. There is almost a priority on finding 2 different versions. The first is one you can work on outside of class. Where you can take your time, work on form and build the strength. The second is one that you can complete under the demand of the clock. Can you move with intensity and still get something out of your progression. This is where you can take the time to work through them.
Rx push-ups
Decline push-ups with feet on a box
Down dog push-ups
Piked push-ups on box
Scaled HSPU’s (1 abmat + 1 ten pound plate)
Rx HSPU’s
WOD
“Loss of Down”
4 rounds
400m run
20 HSPU’s
Rest 2:00 between each round
Push each round but be smart with the rep scheme. If you are someone who needs to go to double or singles on the HSPU’s, maybe cut the reps down per round so you don’t take too much time getting through them.
