Calisthenics Program today

Main Focus

HSPU

Announcement

warm-up

2 Rounds:
10 wirst push up
5 burpees
10 wall angels
20 plank shoulder taps

Training

Strength:
5-5-5-3-3-3 Z-Press


Test Week
45 reps for time: (tc:10 min)
(deficit) HSPU or (Pike) push up

*note: Choose 1 option and see how fast
you are, after 2 and 4 weeks we do a retest.
You want to aim to:
8-10 min week 2
7-9 min week 4
5-8 min week 6


Acessory work:
15 minutes of working (+/- 4 rounds):
10/10 Single arm DB bench press
10 HST/Pike shrugs
10/10 Half kneeling landmine press

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Cool-Down

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