Tag Archives: hspu

Sunday 120812

Strength/Midline/Skill 1a) 4 x 3 good mornings @ 40 – 50% of HBBS 1RM, rest 60 seconds 1b) 4 x 5 weighted hanging knee ups, as heavy as possible, rest 60 seconds 1c) 4 x 2 depth box jumps, rest … Continue reading

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Wednesday 120808

Strength 1a) 5 x 3 back squat (LB) @ 75% of 3RM LBBS, rest 2-3 minutes 1b) 5 x 10 unweighted bulgarian split squats (5 each leg), rest 2 minutes Conditioning A EMOM for 10 minutes 2 power cleans @ … Continue reading

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Wednesday 120801

This girl is simply stronger than you! And she’s less than 117lb. Yes, you should feel bad about yourself. Olympic 5 x 1, 3-position snatch, as heavy as possible, rest 2-3 minutes (video) 5 x 3 snatch pull @ 90% … Continue reading

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Sunday 120729

Just a little inspiration from some strong people… Olympic 1RM jerk Note: After a thorough warmup, take only 3-4 legitimate attempts at a 1RM. Strength 5 x 2 high bar back squat @ 90-95% of 1RM HBBS, rest 2 min … Continue reading

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Thursday 120719

Strength 1) Back squat: 1 x 3 @ 90%, 1 x 3 @ 95%, 1 x 1 @ 100%, 2 x 1 @ 105% of 3RM, rest 2 – 3 min 2) Front squat: 5 x 2, heavier than last … Continue reading

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Tuesday 120717

Olympic Take 15 minute to work up to a heavy, not maximal, clean. Conditioning A EMOM for 5 min 1 clean grip deadlift @ 70-75% of above (video) 1 clean pull (video, video) 1 clean Then, 5 min amrap 5 … Continue reading

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Saturday 120707

Strength 1) Back squat (high bar) 5 x 5 @ 75%, rest 2 to 3 minutes Midline/Skill 2a) 3 x 3 strict ring pullup to hold for 5 sec each OR, 3 x 3 strict ring pullup + 1 rock … Continue reading

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Tuesday 120619

Strength: MONTCLAIR 1) Take 20 minute to work up to a 1RM bench press. No more than 5 attempts (after warmup). MORRISTOWN 1) Take 20 minutes to work up to a 3RM power clean. No more than 3 attempts (after … Continue reading

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Thursday 120531

Strength: Bench press (2×5, 1×5+) Conditioning: 10 to 1 of hang power cleans @ 155# hspu Results: Strength: Dogged it on the bench. Two day of pressing in a row. So I thought I’d put more effort into the hspu … Continue reading

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Saturday 120211

Skills and Drills 1. UB handstand push-ups 2. 3×5 UB muscle ups 3. 20x UB toes to bar 4. 3×15 overhead squat @ 75# 5. snatch technique work with bar (45#) Results: 1. 18 2. good 3. good 4. good … Continue reading

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