WEDNESDAY 1/25/2017

HSPU 1.2

Kipping HSPU’s require a powerful extension with your legs followed by a powerful drive with your arms. The more power you can generate, the more efficient your HSPU will be, so today we will be working on generating some power with Plyo Push Ups.

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Plyo Push Up

• similar to a regular push up, but you are going to accelerate on the way up and hop your hands off of the floor

Sc - 3x5 Push Up Hops

Rx - 3x10 Hops onto 45s - push up, then hop on to 45lb plates, then step back down to the floor for the next rep.

Rx+ - 3x7 Doubles onto 45s - push up, hop on to 45s, push up on the 45s, hop back on to the floor (that = 1 rep)

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Handstand Step Ups

• working on pressing in a HS position. Be sure to alternate which hand steps up first.

Sc - 50 total Weight Shifts - not actually stepping onto anything, but shift your weight from side to side in a HS. You can scale slightly up by setting up plates on either side and just try to pick up your hand to touch the plate.

Rx - 3x20 Step Ups on to 25s

Rx+ - 3x20 Step Ups on to 45s

(Rx++ - on to 45+25s)