Get up, Get Up, and Get Down! Here's some inspiration for those HSPUs! Thank you to PVCF athlete, Dave Placzek!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
2. Deadlift
Warm-up to 70% then:
2@70%, 2@80%, 2@85%, 2@80%, 2@70%
(20 minutes)
3. 🤸♀️“Diannie”🐇
For time:
50 Double Unders
12 Deadlift 225/153
12 Handstand Push-ups
40 Double Unders
10 Deadlift 225/153
10 Handstand Push-ups
30 Double Unders
8 Deadlift 225/153
8 Handstand Push-ups
20 Double Unders
6 Deadlift 225/153
6 Handstand Push-ups
10 Double Unders
4 Deadlift 225/153
4 Handstand Push-ups
(12 minute cut-off)
LIII:as Rx’d
LII: 60% of Deadlift 1RM, Sub Pike Press off box, down dog pike press or DB press for HSPUs. Practice Double unders for 1:30, 1:15, 1:00, :45, :30 respectively.
LI: 3-4 Rounds of
1:30 Double Under Practice
10 Deadlifts
10 DB Press
Have fun!