Deadlift Doubles strict HSPU and 21/15/9 finish

Strength

Gymnastics

A good workout working on the strength progression of the deadlift with some strict HSPU work. Then a good finisher with front squats and TTB.

Reminders:

Ensure you warm up thoroughly getting that strict pulling negatives and the core and glute activation.
On the deadlift find your strong double and hit that over the 10 rounds.
On the strict HSPU if you are at deficit then use as much as possible for the 3 reps.
The finisher is light barbell front squats move fast making sure you open up at the hips on each rep.
The TTB try and stay unbroken if not break up into 2 sets.
Smooth double unders.

Exercise Guide

WARM UP x3 ROUNDS

1 wall walk + 10-15 sec wall facing handstand hold

3 strict pull up with negative eccentric . TEMPO = 213 (2 seconds up 1 second hold at the top 3 second negative down)

12 (6 EL) KB Split squats @ 28/20kg

30 second sandbag hold @70/60/50kg

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EVERY 2 MIN x10 ROUNDS

2 Deadlifts @90% 1RM

3 Strict HSPU @ deficit

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21/15/9 REST 1:1 (EACH ROUND)

Front squats @50/30kg

TTB

40-60-80 Double unders or 80-120-160 singles

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How to's

Exercise Guide

Box HSPU

If you dont quite have strict HSPU yet this is a good drill to gain that strength. With your feet on the box push your hips into the air directly upwards trying to create a right angle with your body. Hands placed shoulder width slightly turned out slowly going down to the floor with the middle part of the top of your head and press out to full lockout driving back towards the box and pushing your head towards the box through (the window) for 1 rep completed.

Deadlift

Strict pull up

Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.

TTB

Toes to bar -hanging from a pull up bar, bring your feet to touch the bar in between your hands. Your arm should stay locked out and both feet should make contact with the bar simultaneously.

strict HSPU

Is performed in an handstand position against the wall, go down to the floor or pad where your head touches and push back up using only your arms.

Split squats

Holding dumbells or a barbell on your back you have your lead foot planted but slightly bent. Your back foot should be on your toes with the correct split distance. Keeping your chest up your lead leg will bend keeping the weight through this leg your back knee will go to the ground and you will press out of the bottom keeping the weight distributed evenly in your front foot to return to your starting position for 1 rep completed.

Wall walks

Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.

Sandbag carry

Holding the sandbag either in the front of your body against your chest or on a shoulder

Front squat

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.

Double unders

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.

Close Guide

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