Saturday 1st April 2017

Saturday 1st April 2017


Conditioning – Upside down “Fran”

21-15-9 Reps for time:

Handstand Push Up Thursters

Bat Man Pull Ups




Kia Ora Team – Now that the opens season is finished its time for us all to pick up our game to the “next level” and do some ultra high performance elite training. You may have seen some Games level athletes doing special training sessions on line, but I guarantee you, none of them will be training this elite. Today we will be doing a “Super Secret Sauce” workout that can only be described as “Spicey”.


HSPU Thurster:

The athlete gets into the Handstand Push up position and then balances a heavy barbell on the soles of their feet. The hspu is performed as normal, however the barbell must be fully locked out at the top of the movement. I suggest that those with long toes attempt a hook grip for better control of the barbell.


Bat Man Pull Ups:

The athlete will begin the movement hanging from the barbell by their toes. Arms must not be in contact with the ground at the bottom of the movement. The athlete will then bend their knees and achieve full ‘bum over bar’ at the top of the movement. Again, the key to this movement is a firm grip with your toes on the pull up bar.

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