The Intermediate HSPU Program 6 weeks (Simonster)

CTW HSPU test — max number of repetitions of chest-to-wall hspu (CTW HSPU): 1 - beginner, 2-4 intermediate, 5+ advanced

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
Warmup 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, 10 wrist push-ups, 5 scapula push-ups, 5 pike push-ups
HSPU negatives 5x2 (2min rest) Wall HSPU 4x2-3 (2min rest) Pike push-up with leg lift for 2sec (на 20 см от пола) 3x3-5 (2min rest) Pike push-ups (метку ближе к стене, предплечья вертикальны) 3x6-8 (2min rest)	Upper range planche raises (лицом к стене начало перехода из стойки в планш) 3x3 (2min rest) HSPU negatives 5x2 (2min rest) Wall HSPU 4x2-3 (2min rest) Pike push-ups 3x6-8 (2min rest) Pseudo planche push-ups 3x8-10 (2min rest)	Upper range planche raises 3x3 (2min rest) HSPU negatives 5x2 (2min rest) Pike push-ups 3x6-8 (2min rest) Modified divebomber push-ups (= pseudo planche push-ups) 3x6-8 (2min rest)
Cool-down: A. Overhead stretch (о спинку стула, стену, или лёжа на кирпичике) 1min B. Straddle stretch 1min C. Shoulder extension stretch 1min

Индивидуальный подход всегда эффективнее.