CrossFit Oakland

For maximum hypertrophy on this workout pick a weight (maybe 275 if you can normally do 225) where you will fail (or come close) on the 7th rep of the first set.

Then do 3x7 dls for the first set, and if you really want to take this to its logical end, if you can do 21 full-range hspus without wall support then put on a weight vest until you can do only 7.

Your workout will then look like this:

DL 3x7
HSPU 3x7
DL 3x5
HSPU 3x5
DL 3x3
HSPU 3x3

However, if you want a maximum metabolic workout pick a weight where you can just barely crank out all the reps without stopping.

Use both methods, alternating with the standard version to improve your performance on this benchmark.

Candace
135#
HSPU to 6" target
5:04 (last time was 10:34!)

Carlo
185#
HSPu to 6" target
7:44

I forgot how nasty this one was.

165lb bw

As Rx'd - 225 dl, HSPU tapping head to ground.

13:25

Forgot how metabolic this was. My low back is definitely talking to me right now :-)

Max - nice work on the web site. Keep it up. Love the videos.

Thanks Jim.

I'm working on full range hspu, next time to 2" target, then to the floor. I'm going to do "Heavy Diane" next time too: DL 275