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MONDAY 18-09-2017
-HAPPY BIRTHDAY FOR SUNDAY TO THEUNS WESSELS, AND FOR TODAY TO MARISKA MORRIT!
LEVEL 1
A. STRENGTH TEST
Back squat
1RM
3RM if you’ve been training here 3-6 months
5RM if you’ve been here less than 3 monthsB. CONDITIONING TEST
50 box (toes)/pike HSPU for time
*Run 200m every time you rest*12 minute cap
LEVEL 2
A. STRENGTH TEST
Back squat
1RMB. CONDITIONING TEST
50 HSPU for time
*Run 200m every time you rest*12 minute cap
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FRIDAY 01-09-2017
-HAPPY BIRTHDAY TO MARILIZE SWART AND DYLAN ROELOFZ!
LEVEL 1
A. CONDITIONING
2 rounds for time:
12 strict push-ups
120 singles
15 pike push-ups
120 singles
18 box dips
120 singles*14 min cap
B. BURNER
100 walking lunges for time
LEVEL 2
A. CONDITIONING
2 rounds for time:
12 strict HSPU
60 double unders
15 kipping HSPU
60 double unders
18 ring dips
60 double unders*14 min cap
B. BURNER
100 walking lunges for time
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WEDNESDAY 23-08-2017
-HAPPY BIRTHDAY TO PETER CLARK AND MARIUS HOFMEYER!
LEVEL 1
A. STRENGTH
1. Front squat
Build to a 5-rep max in 5 sets2. Gymnastics pushing
5 x 5 tempo pike push-ups (2-0-1-2)
*Scale to x2 strict push-upsB. CONDITIONING
50 deficit ring rows for time
*Run 200m every time you restLEVEL 2
A. STRENGTH
1. Front squat
70%x3, 75%x3, 80%x3, 85%x3, 3RM2. Gymnastics pushing
20 strict deficit HSPU for time
Men use 25 kg plates, women use 15 kg platesB. CONDITIONING
50 C2B pull-ups for time
*Run 200m every time you rest -
MONDAY 07-08-2017
-HAPPY BIRTHDAY FOR SUNDAY TO LINDA COSTA, MARCO ROETS AND ISSEMARIE STEYN, AND FOR TODAY TO EVERT LOUW!
LEVEL 1
A. STRENGTH
Back squat
Build to a heavy triple in 5 sets-Superset with:
8-10 box/pike HSPU
Then, 10-rep back squat @ 80% of today’s triple
B. CONDITIONING
3 rounds for time of:
15 shoulder to OH, 40/25
15 pull-ups*10 min cap
LEVEL 2
A. STRENGTH
Back squat
Build to a heavy Single in 5 sets-Superset with:
5-8 Strict deficit HSPU (manipulated depth height accordingly)
Then, 10RM back squat @ 85-90% today’s single
B. CONDITIONING
3 rounds for time of:
15 shoulder to OH, 52/35
20 C2B pull-ups*10 min cap
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FRIDAY 28-07-2017
-A. STRENGTH
Front squat
Establish a 4RM in 6 sets-Superset each working set with:
4 Pendlay rows, AHAFP
B. CONDITIONING
LEVEL 1
Pushing Tabata
20sec on : 10sec rest x 8 rounds/movement:
Pike/box HSPU
Box dip
Push-upYou must complete all 8 rounds before moving to the next station.
There is no additional rest between stations.LEVEL 2
Pushing Tabata
20sec on : 10sec rest x 8 rounds/movement:
HSPU
Ring dip
Strict Push-upYou must complete all 8 rounds before moving to the next station.
There is no additional rest between stations.
Posts tagged with ‘HSPU’
HSPU