HSPU 2

Day 1:

     1. Shoulder Warm Up

     2. Accumulate 60 seconds of shoulder touches

    3A. 3 x ME Kipping Deficit HSPU.                           60 sec rest.

    3B. 3 x 7 DB shoulder press 70#/40# (or HAP)        90 sec rest

Day 2:

     1. Shoulder Warm Up

     2. Accumulate 60 seconds of shoulder touches

    1A. 3 x ME Kipping parallette HSPU.                           60 sec rest.

    1B. 3 x 5 Hammer ring push up complex                         90 sec rest

Day 3:

     1. Shoulder Warm Up

     2. Accumulate 60 seconds of shoulder touches

     3. 4x5 strict HSPU with 60 seconds rest-

                  If not able to do strict, then use the banded assist.

     4. Shoulder Press 10 x 2 @ 80% with 90 seconds rest

Day 4:

     1. Shoulder Warm Up

     2. Static Shaping:

             3 rounds of:

                :30 Hollow Body Hold 

                :30 Rest

     3. Conditioning

             8 rounds of:

                :20 Hollow Rocks

                :10 Rest

     4A. 3 x ME Kipping HSPU, 60 sec rest

     4B.  3 x 4 Hammer Ring Push Up Complex. 30 seconds rest

Day 5:

     1. Shoulder Warm Up

     2. Static Shaping

            3×0:20 on/0:40 off Hollow Hold on Hands and Feet on bax

     3. 3 x max time free hand stand holds on parallettes (time cap 2 mins).  90 sec rest

     4. 3 x 5 Strict Deficit HSPU. 60 sec rest.

Day 6:

     1. Shoulder Warm Up

     2. Conditioning

             8 rounds of:

                :20 Hollow Rocks

                :10 Rest

     3A. 3 x ME Kipping HSPU on parallettes 30 sec rest

     3B. 3 x 2 Max distance HS Walk.               45 sec rest

     4. 10 minute EMOM

                2 DB Shoulder Press HAP

                10 shoulder touches