Deficit HSPU:
7-7-7-7-7
Use parallettes, bumper plates, even ply0-boxes to create a deficit. Kipping is not allowed during this strength focused set of handstand push-ups – much like the wall-climbs, this exercise demands tremendous midline stabilization and this demand should not be minimized by adding in a kip. For those who cannot do HSPUs to a deficit, regular, or even scaled HSPUs will suffice. Further still, a regular push-up, for those who struggle with push-ups is a totally reasonable scaling option as one must walk before they can run.
5 Cycles, not for time:
5 Rounds:
3 DB Hang Power Snatch (L arm)
3 DB Hang Power Snatch (R arm)
3 DB Hang Clean (L arm)
3 DB Hang Clean (R arm)
3 DB Push Press (L arm)
3 DB Push Press (R arm
This complex is to be completed “Bear” style, in that the DB cannot be put down at any point during the five rounds. Resting with the DB in your hands or on your shoulders is acceptable so long as the DB is never set down. As with the Bear Complex, athletes are encourage to rest as needed between cycles. Keep increasing DB load until you reach a max for the complex.
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