EMOM - HSPU Technique

Thursday, April 30, 2020

Home Gym

1230

Warm Up

2 rounds of

10 shoulder swimmers
2 plank walk out
10 throw down + pronation/supination rotation
2 Turkish get-up
10 boot strappers
2 tempo HRPU
10 mountain climbers

EMOM

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps:
Minute 1 – Parallette Shoot Throughs
Minute 2 – Cossack Squats
Minute 3 – Burpees
Minute 4 – 40 Second Plank Hold

Shoot Throughs - 8
Cossack Squats - 15
Burpees - 7
Plank Hold - 40 seconds

I was shooting for 40 seconds work and 20 seconds transition and was able to hold this rep scheme for all four rounds.

HSPU Technique

This sucked today.
10 second hold
(2) negative to 2 abmats
(1) negative to 1 abmat
(1) negative to base

I could not press up today.  Spent about 10 minutes starting with wrist mobility