Question, what is the value of HSPU’s over presses etc? I see the logic of every ‘special’ movement in crossfit (kipping pu, muscle ups, air squats etc) but hspu’s have me confused. Does it have something to do with the body’s ability to operate in an inverted state? More total body stress than a press? My face always feels like its going to blow a bunch of blood vessels when I do these, even when I’m going through progressions.
Inverted, yes, it’s a gymnastics move, really, so it’s a combination of balance, working in an inverted state, and high rep body weight, balance, etc.
What type of time cap is this metcon JT designed for? I can do JT Rx’d, but it will take me 18 minutes. So should I scale to try to get a time under 10 min(or another time cap), or just do it Rx’d, and expect my best results from that type of effort? Thanks
What type of time cap is this metcon JT designed for? I can do JT Rx’d, but it will take me 18 minutes. So should I scale to try to get a time under 10 min(or another time cap), or just do it Rx’d, and expect my best results from that type of effort? Thanks
I was pokin’ around and the times I got for some big dogs were anywhere from 13-19 minutes. (I think the 19 minutes was an off day for the Big Dog posting that.)
I’m gonna go ahead and say that 15 minutes would be about right. I think sub 10 is doable.
HSPU, HSPU, HSPU, you are my mortal enemy! Did the 1st round with a breeze. 2nd round half way through, my head was stuck to the floor. I did 8 rx’ed, then finished the set with the feet on a bar until failure. The ring dips were a little hard, still recovering a shoulder injury.
Kicker: the pushups were the hardest pushups I’d ever done in my life. Fresh I could rep out 100 pushups easily, after the HSPU and the ring dips, those 21 pushups felt like 300! Anythoo, the time was 17 min. Last round of HSPU I did the same thing. Assisted with the feet on the bar until failure.
It always blows my mind how hard pushups are after ring dips ITS EVIL !!!!!!!! gotta love it!!!!!!!
“J.T.” Rxed….ish
21-15-9
Handstand pushups (partials)halfway down
Ring dips
Pushups
10:39 HSPU were halfway down to start but eventually ended up 1/4 way down. Once again after ringdips the pushups felt like I had a truck on my back. This is always a cool WOD
HSPU, HSPU, HSPU, you are my mortal enemy! Did the 1st round with a breeze. 2nd round half way through, my head was stuck to the floor. I did 8 rx’ed, then finished the set with the feet on a bar until failure. The ring dips were a little hard, still recovering a shoulder injury.
Kicker: the pushups were the hardest pushups I’d ever done in my life. Fresh I could rep out 100 pushups easily, after the HSPU and the ring dips, those 21 pushups felt like 300! Anythoo, the time was 17 min. Last round of HSPU I did the same thing. Assisted with the feet on the bar until failure.
It always blows my mind how hard pushups are after ring dips ITS EVIL !!!!!!!! gotta love it!!!!!!!
I can do SOME ring dips, not great, but can usually get through this.
So one day I do JT with parallettes, but with a hspu progression. Anyway, I jump up on the rings and the instant i bent my elbows I just dropped. It wasn’t a negative. It was a fail.
Each one of these exercises destroys you for the next one . . . .
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
HSPU - full extension w/ feet against a wall, head not quite touching floor but close. Could only do 5-10 at a time before coming away from the wall.
Bench dips (3:1 ratio to ring dips) - 63 dips RD-1/ 45 dips RD-2/ 27 dips RD-3 = 130 total bench dips. Did sets of 10-15, wrist was killing me.
Push-ups - chest to floor. Did sets of 5…I was feeling these today!
RD-1: 7:54, RD-2: 7:00, RD-3: 3:18 (3-minute rest between rounds)
W/U - 2 x CFWU
light jog
50 jumping jacks
60 iso scissor run
50 jump rope jumps
C/O -
2 x 8 50lb bench flys
2 x 8 50lb bench press
1 x 8 40lb incline bench flys
1 x 8 40lb incline bench press
1 x 8 40lb decline bench flys
1 x 8 40lb decline bench press
Cash In-
Burgener Warm-Up (week2- day 6)
CFWU x 2 minus the dips
WOD as PACK 08:11 (Sub HSPU’s Knee’s off Bench, head to floor)
ring dips, last round had to break them up into 3’s to finish
push-ups really killed me today, had to break them up to complete.
WOD
JT “Between Puppies and Pack”
21-15-9
HSPU Progressions (feet on GHD apparatus)
Bench dips
Push ups
5:39
The tricky part was getting on and off the GHD mats, but it did make me push through to do as many as possible unbroken. My depth started to suffer toward the end, it was tough.
HSPU, HSPU, HSPU, you are my mortal enemy! Did the 1st round with a breeze. 2nd round half way through, my head was stuck to the floor. I did 8 rx’ed, then finished the set with the feet on a bar until failure. The ring dips were a little hard, still recovering a shoulder injury.
Kicker: the pushups were the hardest pushups I’d ever done in my life. Fresh I could rep out 100 pushups easily, after the HSPU and the ring dips, those 21 pushups felt like 300! Anythoo, the time was 17 min. Last round of HSPU I did the same thing. Assisted with the feet on the bar until failure.
It always blows my mind how hard pushups are after ring dips ITS EVIL !!!!!!!! gotta love it!!!!!!!
I can do SOME ring dips, not great, but can usually get through this.
So one day I do JT with parallettes, but with a hspu progression. Anyway, I jump up on the rings and the instant i bent my elbows I just dropped. It wasn’t a negative. It was a fail.
Each one of these exercises destroys you for the next one . . . .
TP
I know I forget what it was , I’d have to look in my book but early this year there was a wod with ring dip followed by pushups . It looked alright ( famous last words ) so I decided to video WOD. As soon as I hit the floor for pushups I knew I was in trouble !!!!!!! Needless to saythat video no longer exists .
Pack:
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)
Bar dips
Push ups
Time: 16:01
HSPU progression knees on Back Extention about 3’ up. Blew through the 21 HSPU then the trouble began. Dips stunk! Total muscle failure! Could only do 4 or five at a time! Thought about using weight assisted dip but gutted through it. I think the muscle up practice yesterday effected today’s workout but have to practice sometime.
