WEDNESDAY 3/15/2017

Open 4.2 Gymnastics

ALL

• 2 min total HS Hold
• 50 total HS Shrugs

SCALED

• 3x3-5 Deficit Box HSPU on 25's

Rx

• 3x5-7 Deficit HSPU on 25's

Rx+

• 3x8-12 Deficit HSPU on 45's

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I think we’re going to see HSPU’s this week! So I don’t want to do a ton of high volume, but I want to spend a lot of time upside down, and do some work through the full range of motion in a HSPU.

Start with just a handstand hold and accumulate 2 mins total. Then everyone has 50 total HS Shrugs. To do these, keep your arms straight and tight, and your body straight in tight, but allow your shoulders to relax all the way down, then push up all the way tall and make your shoulders touch your ears. The ONLY movement should be in your shoulders. You can do these against a wall, or scale down and do the with a box handstand.

Lastly, everyone will be doing deficit HSPU. They can be done on a box, kipping, or strict. Or free standing if you’re feeling adventurous. We did the shrugs to focus on the top, so now we will do the deficit to focus on the bottom. Try to pick a number of reps that you can maintain for each set.

As always, technique and quality is more important than speed and numbers for this portion of training.