HSPU Volume Training Plan

Accessory training program

hspu

Accessory work is intended to be done 1-2 times per week alternating between Kipping, Strict, and Negative Handstand Pushups. Each Skill section is also coupled with a strenght segment. 

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Progressions 
Once you complete the whole skill portion with impeccible form, move onto the next level

Kipping HSPU
1. Every 30 sec x 10 min - 1 Kipping HSPU (20)
2. EMOM x 10 min - 2 Kipping HSPU (10)
3. Every 45 sec x 10 sets - 2 Kipping HSPU (20)
4. Every 30 sec x 5 Min - 2 Kipping HSPU (20)
Repeat steps above, but increase reps to 3 reps, then 4 reps, then 5 reps etc. . . Repeat this cycle until you can complete 50 reps in under 5 minutes
Strength: Keep 12 reps, but gradually increase in load

Strict HSPU
1. EMOM x 10 Min - 1 Strict HSPU (10)
2. Every 45 sec x 10 sets - 1 Strict HSPU (10)
3. Every 30 sec x 5 minutes - 1 Strict HSPU (10)
Repeat steps above, but increase reps to 2, then 3, then 4 reps, etc... Repeat this cycle until you can complete 30 reps in under 5 minutes.
Strength: Once you can complete a 2 min hollow hold - you are a ninja master!

Deficit HSPU Negatives
1. 3-5 Deficit HSPU Negatives @50x1, 3 sets, 90 sec rest
Increase deficit till you can do 3-5 at a 9 inch. deficit
Strength: Keep 12 reps, but gradually increase in load

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About the Author

Stephanie McCarthy

Stephanie McCarthy

Stephanie's career in fitness started almost a decade ago after graduating with a degree in Applied Physiology and Kinesiology from the University of Florida. Over the years she's gained invaluable experience as a business owner and dedicated coach to hundreds of athletes. CrossFit has given her the opportunity to compete with incredible athletes around the country at the Regional and Games level.

 

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