Today's program for your training
6 x Pike push ups (on floor)
5+5 x Hip adductor rocks
10-12 x Scapula Pull ups
5 x Snatch pull
5 x Muscle snatch (from floor)
5 x Power snatch
5 x Overhead squat
5 set of 2 reps Snatch balance
Rest 1-2 min between sets
4 sets of 1 x Squat snatch + 1 x Hang power snatch
Rest 1-2 min between sets
Comment: Start about 90 % of the weight from the first part. If possible, build up over the 4 sets.
B) Strict Pull ups/Strict Chest to bar
5 sets of: 6-4-4-2-2 reps Strict Pull ups/Strict Chest to bar
Rest 1-2 min between sets
Comment: Choose either pull ups or chest to bar depending on your level. Use a band if you are challenged. If you are not challenged enough, add weight.
Two versions depending on level
Version 1: Kipping HSPU: 2-3 Rounds
2-3 x Wall walks
5 x Negative HSPU (3 sec down) with bottom hold (5 sec)
2-3 x Kipping HSPU (attempts on unbroken Kipping HSPU)
Rest as needed
Comment: Negative HSPU with bottom hold= Kick up against a wall and do a negative HSPU (3 sec down). Then lower your knees down (controlled) to your elbows and hold for 5 sec. If possible, do a handstand push up otherwise step down.
Kipping HSPU=Build up with plates and ab-mats so it is possible for you to do 2-3 reps.
Version 2 (RX): 2-3 Rounds
5-10 x Strict HSPU
10 x Scapula HSPU
Rest as needed
Comment: Do the HSPU’s at level if possible.
For time
1-2-3-4-5
Pike handstand push ups/Kipping Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
Comment: If scaled try to challenge yourself by doing Kipping HSPU. If not possible, do Pike push ups instead.
Also try to challenge yourself by getting as high up in the rope climb as possible instead of doing Rope pulls.
Comment: Do some warm up sets and then build up in weight over the 5 sets. Use a rack.