Monday, November 30, 2020

HSPU Technique - Metcon

Monday, November 30, 2020

Home Gym


Warm Up

Hip Hammy
Wrist Mobility
Kip swings, Scap pull-up
Comptrain Barbell Warm-up

HSPU Technique

20 second HS hold
2 HSPU to 2 abmat
1 HSPU to 1 abmat
2 HSPU to 2 abmat


"No Air"


30 air squat
20 hang power snatch (65#)
10 strict pull-up

I was hoping to get 3 rounds and did complete the first round in about 5 minutes.  The next round took 6 minutes and at the end of 15 minutes I had 2 Rounds + 45 Reps.  I finished the round after time was called.  The hang power snatches were taking 3-4 rounds.  The pull-ups went 3/2/1/1/1/1/1.  Overall, it was a good effort.  I would have liked a 15 kg bar for grip with the gloves on and also to target the Rx weight for women which was 55#.  75# for men.

Programming was from Vintage Crossfit.

No comments:

Post a Comment