Get up, Get Up, and Get Down! Here's some inspiration for those HSPUs! Thank you to PVCF athlete, Dave Placzek!

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!
 

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