Thursday, June 30, 2016

2016-07-01 WOD

Batman Cycle Test Week

Batman has many nicknames. "The Dark Knight" was originally coined by Bill Finger in Batman #1, back in 1940. Keep in mind, in the early Detective Comics and Batman comics, they were still refining their ideas and the story of The Batman. He was originally very dark, who used his detective skills to track down bad guys, and occasionally kill them with his gun!

Back then, Batman was almost a copy of another "hero", The Shadow, in an era where guns were a common way for heroes and villains to battle. Since then, Batman did go through a "cute and campy" era from the 1950's to 1970's, where he always had some kind of Bat-gag or Bat-gimmicks to help him save the day. But it was Frank Miller who made Batman dark again when he wrote and penciled The Dark Knight Returns, which is often credited as being the turning point for comic book characters being darker, more serious, and stories that were intended for a more adult audience instead of children.

Just remember, when we tell you to use your feet when climbing the rope in this WOD, the 1960's Batman is NOT the desired technique to follow!


For Time:
...30 Ring Muscle Ups
Time cap of 10 minutes. Post time. Compare to 2013-03-15.


"The Dark Knight"
AMRAP in 8 Minutes:
...12/10 Air Assault Bike Calories
...6 Box Jump (30/24")
...2 Rope Climbs
Post rounds/reps.

Wednesday, June 29, 2016

2016-06-30 WOD

Batman Cycle Test Week

Batman v. Superman may have been a box office flop in the theaters, but battles between "The World's Finest" (a nickname given to Batman and Superman when they team up to fight a common bad guy) has happened several times in the comics, usually with Batman "winning" or at least the person who is able to slap Superman out of whatever mind-control he is under. However, the concept of a Man vs a God (or someone with god-like powers) is a common theme throughout much of the stories in mankind's history... Other similar stories include David and Goliath, Odysseus vs the Cyclops, Jack and the Beanstalk, Average Joe's vs Globo Gym... Since I was lucky enough to watch Speal vs Chan on this very same workout at my Level 2 Seminar several years ago, we've named it after them since it represents this Batman vs Superman type of matchup. Anybody want to guess who won that workout about 3 years ago?

1RM Overhead Squat.


"Speal v. Chan"
5 rounds for time of:
...5-4-3-2-1 Squat cleans (225/145#)
...2-4-6-8-10 Parallette HSPU
Time cap of 15 minutes. Post time. Compare to 2014-04-07.


COMPETITORS

400m Farmer Carry (70/53#) for time.

Tuesday, June 28, 2016

2016-06-29 WOD

Batman Cycle Test Week

The Joker... Quite possibly the most infamous archenemy of The Batman. Earlier Batman stories included nameless thugs, robbers, etc. The Joker was the first recurring villain. He was originally planned to be killed off in his second appearance, but the editor decided against it and overruled the writer's original storyline, forcing them to redraw the last panel in the comic. The Joker has since been a major character in Batman mythology, including shooting and paralyzing Barbara Gordon (Batgirl), killing the second Robin (Jason Todd), killing Commissioner Gordon's wife, and numerous others. He is one of the few characters in comics who's secret identity is so "secret", that nobody knows what his name was before he became The Joker. All of his origin stories never give him a "real name"...


"Speed Rope Test"
For Time:
10 reps each of:
...Single Unders
...Single Leg Single Under (5 per leg)
...High Knees (aka Running in Place)
...Boxers
...Jumping Jacks
...Skiers
...CrossOvers
...Double Unders
...Triple Unders
Time Cap of 4 Minutes.


"The Joker"
For Time:
21-15-9:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time Cap of 13 minutes.


COMPETITORS

1RM Vertical Jump.


1RM Broad Jump.


1RM Medicine Ball Toss (70/50#)
Take one step and throw the ball from your chest (like a basketball pass). Count the distance from your front foot to where the ball lands (NOT where it rolls to).

Monday, June 27, 2016

2016-06-28 WOD

Batman Cycle Test Week

The first workout is named after a famous enemy/ally/lover of Batman, Selina Kyle, who is also known as The Catwoman! She first appeared as simply "The Cat" as a villain in Batman #1, and is ranked 11th on IGN's "Top 100 Comic Book Villains of All Time" list, and 51st on Wizard magazine's "100 Greatest Villains of All Time" list.


"Selina"
21-15-9:
...Chest To Bar Pull Ups
...Alternating Pistols
Time cap of 8 minutes. Post time.


"Batarang"
...400m Run
...100' Bear Crawl
...20 Power Clean (135/95#)
...15 Ring Dips
...20 Power Clean (135/95#)
...100' Bear Crawl
...400m Run
Time cap of 15 minutes


COMPETITORS

"Batarang"
...400m Run
...50' Handstand Walk
...20 D-Ball Over Shoulder Cleans (100/70#)
...15 Bar Muscle Ups
...20 D-Ball Over Shoulder Cleans (100/70#)
...50' Handstand Walk
...400m Run
Time cap of 15 minutes.

Sunday, June 26, 2016

2016-06-27 WOD

Batman Cycle Test Week

The start of a new cycle! The goals of the Batman Cycle are to improve gymnastics and explosive power. Remember, during every cycle, you will notice a focus on workouts that align with the goals of the cycle, but that doesn't mean we will completely forget about all other elements of fitness. You will notice the Sigma Strength Protocol will still be on the board, but many times as an accessory piece that should be done on your own time. But you will notice an increased frequency of Olympic weightlifting, handstand walking, muscle ups, pistols, and ring work. Not only will we be doing progressions to acquire new skill, but workouts to get stronger in both strict and kipping varieties of these movements.


Oly Meet:
15 Minutes Each to Establish:
...1RM Snatch
...1RM Clean & Jerk
Maximum of 3 failures on each lift.


COMPETITORS

"The Batmobile"
For Time:
...5/4.5k C2 Row*
*Every 3 minutes, 10 Wall Balls (30/20#)

Thursday, June 23, 2016

2016-06-24 WOD

Hulk Cycle Retest Week

Find 1RM Back Squat.


"Incredible"
AMRAP in 8 Minutes:
...12 Kettlebell Swings (70/53#)
...12 Wall Balls (30/20#)
Post rounds/reps.


COMPETITORS

Max Strict HSPU in 2 minutes.

Wednesday, June 22, 2016

2016-06-23 WOD

Hulk Cycle Retest Week

As usual, we recommend that you take an Active Recovery Day on Thursdays. The following workouts are intended to be done on Saturday.


Find 1RM Bench Press.


"Mr. Fixit"*
21-15-9 reps for time of:
...GHDSU
...Overhead Squats (95/65#)
...Wall Walk (7-5-3 reps)
Time cap of 15 minutes. Post time.


COMPETITORS

*"Mr. Fixit"
21-15-9 reps for time of:
...GHDSU
...Overhead Squats (135/95#)
...HS Walk* (meters)
HSW must be done in increments of 1 full stall mat (6'). Time cap of 15 minutes. Post time.


Max Strict Ring Dips in 2 minutes.

Tuesday, June 21, 2016

2016-06-22 WOD

Hulk Cycle Retest Week

Find 3RM Pull Up
(Max Weight or Smallest Band)


"Gamma Radiation"
3 RFT of:
...200' Overhead Walking Lunge (45/25#)*
...100m Farmers Carry (2x 53/35#)*
Time cap of 22 minutes. Post time.
*COMPETITORS: OHWL (55/35#), FC (2x 70/53#)

Monday, June 20, 2016

2016-06-21 WOD

Hulk Cycle Retest Week

Every 90 seconds for 5 rounds:
...L-Sit for max time (one attempt per round)
Post longest set and total time.


In Honor of "DT"
5 RFT of:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes.


COMPETITORS

Max Bike calories in 2 minutes.

Sunday, June 19, 2016

2016-06-20 WOD

Hulk Cycle Retest Week

Retest Week begins tomorrow! Make sure you look up your old scores from Test Week so you know what to shoot for. We've put in the work, all of you should be stronger now. Feel free to do any extra warm up and mental prep, then smash those PRs!


"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


COMPETITORS

For time:
...2/1.8k Row
...3/2.7 mile Bike
...1 mile Run
No time cap.

Thursday, June 16, 2016

2016-06-17 WOD

Hulk Cycle Week 10

Sigma Strength Protocol: Front Squat
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Team "You wouldn't like me when I'm angry!"
AMRAP in 20 Minutes:
...Assault Bike or Row for Calories*
*Switch partners every 2 minutes. You must complete 5 OHS at 115/75# BEFORE you can begin biking/rowing (including the start of the WOD). Post total calories biked/rowed. No belts or lifters!


COMPETITORS

Find 1RM Thruster, from the rack. Maximum of 3 attempts.


"You wouldn't like me when I'm angry"
AMRAP in 20 Minutes:
...Assault Bike or Row for Calories*
*Every 2 Minutes on the minute, 5 OHS at 135/85# (including the start of the WOD).


L-Sit Progression:
Accumulate 3:00 in a paralette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit.


Pause Front Squat:
...6x2 (95/65#) with a 30 second pause at rock bottom.


Feet On Box False Grip Body Row:
...4 Sets for Max Reps
Set is over once false grip is lost or rep can no longer be completed strict. Try to beat your score from week 4. Post total reps.

Wednesday, June 15, 2016

2016-06-16 WOD

Hulk Cycle Week 10

CrossFit Games Open WOD 15.1/1a
AMRAP in 9 minutes of:
...Toes To Bar, 15 reps
...Deadlift, 10 reps @ 115/75#
...Snatch, 5 reps @ 115/75#
In 6 minutes:
...Clean & jerk, find 1RM.
Post rounds/reps & load.


Barbell Row:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

ACTIVE RECOVERY day! Get out of the gym and do something with your fitness! Remember, we recommend that these workouts be done on Saturday, 2016-06-18. However, we do understand that not everyone can workout on Saturdays, so here it is...


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Sled Pulls
...8x50m Sled Sprints (55/35#)
Use the same weight as week 5 and try to beat your original time. Rest approximately 2 minutes between efforts. Post fastest/slowest times.


LISS:
...Accumulate 30+ Total Minutes of LISS using a combination of Rowing or Biking. Find a partner to hang out with you and make sure you maintain a conversational pace.

Tuesday, June 14, 2016

2016-06-15 WOD

Hulk Cycle Week 10

Sigma Strength Protocol: Bench Press
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.


4 Rounds NOT For Time:
...20 GHD Sit Ups
...20 Hip Extensions
...20 Slam Balls (30/20#)
...2x50' Pinch Grip Farmer Carry (35/25#)
Try to stick with unbroken sets.


COMPETITORS

Ring Muscle Ups:
...1-2-3-4-5-6-7-6-5-4-3-2-1 Unbroken Reps*
Climb the ladder as high as you can go. If you fail a set, immediately begin working back down. Post time and highest reps completed. Try to beat your score from week 5.


Bill Starr Dip Progression:
4 Sets of Max Reps:
...Strict Ring Dips
*The goal is to increase TOTAL reps completed by at LEAST 1 each time you complete this progression. If you fail to do so in four sets, add one additional set and do just the amount needed to increase your TOTAL reps completed by 1 (compared to the last time you did it). Scale to bar dips, push ups, or elevated push ups. If you can reach 40+ reps, move on to a more difficult progression or add weight.

Monday, June 13, 2016

2016-06-14 WOD

Hulk Cycle Week 10

Hela is the Norse goddess of DEATH and often uses trickery or sorcery to pit the Hulk against Thor for the most epic battles!


Sumo Deadlift:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


"Hela"
For time:
...10-8-6-4-2-4-6-8-10 Push Press (135/95#)
...5-4-3-2-1-2-3-4-5 Bar Muscle Ups
Time cap of 11 minutes. Post time.


COMPETITORS

Hollow Progression:
...Accumulate 2:50 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


5 Rounds:
...1 Minute Max D-Ball Over Shoulder Cleans (100/70#)
...1 Minute Rest
Post total reps.

Sunday, June 12, 2016

2016-06-13 WOD

Hulk Cycle Week 10

Greg Glassman's original vision for the "perfect" athlete was someone who was a combination of a gymnast, a weightlifter, and a sprinter. This workout is named after CrossFit's founder and his vision!


Sigma Strength Protocol: Back Squat
...3x3, build to a daily max
....2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


"The GlassMan"
21-15-9 reps for time of:
...400m Run
...Hang Squat Cleans (135/85#)
...HSPU
Time cap of 14 minutes. Post time.


COMPETITORS:

Every 90 seconds for 15 rounds:
...Power Snatch + Hang Squat Snatch
Build for 5 rounds. Drop to 80% of whatever you hit and build again. After 10 rounds, drop to 80% of whatever you hit, and build again. If you fail, immediately drop back down to 80% and build again. The goal is to go heavier than you did in Week 2. Post heaviest load.


Weighted Pistols:
...Spend 5-10 minutes working on weighted pistols. Use a weight vest or a kettlebell to increase the load.


Mobility:
...Set an EMOM timer for 10 rounds of 2 minutes each (20 total minutes). You decide what to mobilize, but spend 2 full minutes per mob, per side. Don't get complacent and just lay there; focus for the full 20 minutes on working out the kinks. Finish it off by lying in a supine position for 2 minutes.

Thursday, June 09, 2016

2016-06-10 WOD

Hulk Cycle Week 9

This workout is dedicated to the only actor to successfully do a live portrayal of the Hulk on film, in both TV and theaters, Lou Ferrigno! All Hulk films since then have used computer graphics for the Hulk. In the 2008 movie, The Incredible Hulk, starring Edward Norton, Lou played a cameo as a security guard and was also the voice-actor for the CGI Hulk! Lots of screaming and grunting, with just 6 actual words spoken as the Hulk: "HULK SMASH!", "leave me alone", and finally "Betty".


Every 90 Seconds for 10 Rounds:
...Three Position Power Clean* + 1 Split Jerk climbing.
*Complex: 1 from mid thigh, 1 from just below knee, 1 clean from floor. Focus on position and form. Try to find a difficult but manageable weight.


"Lou"
21-15-9
...25' Handstand Walk (scale to 50' Bear Crawl)
...Chest To Bar Pull Ups
...25' Handstand Walk
...Wall Balls (30/20#)
Time Cap of 13 Minutes. Post time.


COMPETITORS

Barbell Row:
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


2k Row for time.


Glute Bridge:
...4x14 with moderate load

Wednesday, June 08, 2016

2016-06-09 WOD

Hulk Cycle Week 9

This workout is named after the Hulk's alter ego, Bruce Banner! Stan Lee likes to use alliterative names (like Peter Parker, Matt Murdock, etc.) because they're easier to remember. Ironically, for a few episodes, Stan Lee misremembered the Hulk's alter ego as Bob Banner, so they officially changed his "real" name to "Robert Bruce Banner" to account for the mistake!


Sigma Strength Protocol: Bench Press
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


"Bruce Banner"
For Time:
...50/40 Assault Bike Calories
...40 Kettlebell Swings @70/53
...30 Burpee Box Jump Overs
...20 HSPU
...10 Muscle Ups
Time Cap of 17 Minutes"


COMPETITORS

L-Sit Progression:
Accumulate 2:50 in a paralette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit.


Bill Starr HSPU Progression
Four Sets of Max Reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub dumbbell strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight.


3 rounds for size:
...15 Dumbbell Strict Press
...15 Dumbbell Flyes
...15 Dumbbell Curls
Post loads for each movement.
Alternate movements between sets. Post load per movement. Try to beat your scores from week 2 and/or 6 on the flyes/curls.

Tuesday, June 07, 2016

2016-06-08 WOD

Hulk Cycle Week 9

For Time:
...400m Run
...Rest 2 minutes
...800m Run
...Rest 4 minutes
...1600m Run
Soft time cap of 20 minutes.


Hollow Progression:
Accumulate 2:40 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


COMPETITORS

Overhead Squat:
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.


Recovery Front Squat:
...Build up to a heavy single. Try to beat your best score from the cycle. Maximum of two attempts at any weight.


"Push Pull"-ish
4 RFT
...7-8-9-10 Strict Handstand Push Ups*
...100m Sled Pull
Post time.
*Each round the deficit for HS push ups increases, as does the sled weight:
Rd 1: 0" deficit and 55/35#
Rd 2: -2" deficit 85/55#
Rd 3: -4" and 115/75#
Rd 4: -6" and 145/95#
Time cap of 15 minutes.

Monday, June 06, 2016

2016-06-07 WOD

Hulk Cycle Week 9

Remember, we highly encourage using a turn-out on the rings as a progression during the Bill Starr Dip Progression! Practicing the turn-out (whether in a ring push up or ring dips), will pull the ring straps off your arms, forcing you to use more stabilizer muscles in your shoulders/arms to keep the rings steady. This particular skill transfers well to stabilizing a barbell overhead as well as handstand walking! Here's a video of Kelly Starrett and Carl Paoli demonstrating the turn-out during ring push ups!


Every 2 Minutes for 10 Rounds:
...3-Position Power Snatch, climbing*
*Complex: 1 power snatch from mid thigh, 1 from just below knee, 1 from floor. Focus on position and form. Try to find a difficult but manageable weight. Record max CLEAN set.


Bill Starr Dip Progression:
4 Sets of Max Reps:
...Strict Ring Dips
*The goal is to increase TOTAL reps completed by at LEAST 1 each time you complete this progression. If you fail to do so in four sets, add one additional set and do just the amount needed to increase your TOTAL reps completed by 1 (compared to the last time you did it). Scale to bar dips, push ups, or elevated push ups. If you can reach 40+ reps, move on to a more difficult progression or add weight.


COMPETITORS:

Push Press:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


3 Rounds:
...Max effort dead hang from a pull up bar wearing a 20/14# vest.
...Rest 1 Minute
*If no vest is available, use a belt to attach 20# to your waist.
Try to beat your score from week 4


"Anger Management"
EMOM for 20 Minutes:
...Odd: Weakness #1
...Even: Weakness #2
Pick two weaknesses and work on them! You choose the movements.

Sunday, June 05, 2016

2016-06-06 WOD

Hulk Cycle Week 9

Why does the Hulk wear purple pants? In color theory/harmony (yes, such a thing exists), purple has direct harmony (directly opposite on the color wheel) to the green of the Hulk's indestructible skin. Additionally, considering that the printing processes of the old days of comics were not able to produce the near photographic effects we see in comics today, they had to be very picky in what colors they chose when creating their characters. We saw an almost identical advancement in technology in video games start with the Atari 2600 giving us only 128 colors (remember Pitfall?) versus the PlayStations and Xboxen of today giving us over 16 million colors + transparency! So today's WOD is dedicated to those famous Purple Pants of the Hulk! If your pants aren't purple, your legs might be after this one... ;-P


Sigma Strength Protocol: Sumo Deadlift
...3x3, build to a daily max
...2x3 (80% of daily max)
Post daily max and load/reps of +sets.


"Purple Pants"
For time:
...50 Back Squats (115/75#)
...30 Front Squats (115/75#)
...20 Overhead Squats (115/75#)
*Every 2 minutes, 5 Power Snatch (115/75#)
Time cap of 11 minutes. No equipment allowed except for wrist wraps.


COMPETITORS:

L-Sit Progression:
Accumulate 2:40 in a paralette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Papandrea Pull:
...Build up to a heavy set of 5 with perfect form*
...3 Drop sets at 80%
*Flat back, barbell touches the chest WITHOUT kipping. If it's not perfect, don't count it. Make sure you are squeezing your shoulder blades back at the top.

Thursday, June 02, 2016

2016-06-03 WOD

Hulk Cycle Week 8

L-Sit Progression:
Accumulate 2:30 in a paralette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit.


Build up to a heavy single:
...Squat Snatch
...Squat Clean & Split Jerk
Treat this as though you were at an Oly meet. Spend about 10 minutes warming up and then give yourself just three attempts to hit a daily max in the snatch. Take another 10 minutes to warm up and drill the C&J before doing the same. Post your Total (Max Snatch + Max C&J). If you fail at all three attempts, drop to 80-90% and hit a solid lift before moving on.


COMPETITORS:

Sigma Strength Protocol: Strict Press
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.


5 RFT:
...500m Row
...15 Bench Press (135/95#)
Post time.


4 Rounds:
...1 Minute Max D-Ball Over-Shoulder-Cleans (100/70#)
...1 Minute Rest
Post total reps.

2016-06-02 WOD

Hulk Cycle Week 2

Sigma Strength Protocol: Back Squat
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.


2014 Games "Midline March"-ish
3 rounds for time of:
...25 GHD sit-ups
...2x25' handstand walk
...2x25' Overhead Walking Lunge (120/80#)
Time Cap of 12 minutes.


COMPETITORS:

EMOM For 10 Minutes:
...4 UNBROKEN Ring Muscle Ups.
Post total reps.


Bill Starr HSPU Progression
Four Sets of Max Reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub dumbbell strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight.