21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
With a partner, complete for time:
150 Pullups
800 M. Partner Run
150 Shoulder-to-Overhead (135/95)
800 M. Partner Run
150 Front Squats (135/95)
800 M. Partner Run
**40 Minute Time Cap**
Three sets of:
Bulgarian Split Squat x 8 reps each leg
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
*The goal for today is to establish your 8-RM Bulgarian Split Squat.
**For weight, you may use dumbbells or kettlebells, or if you choose, you can back rack the barbell to test this lift.
For time:
1000 Meter Row
100 Air Squats
75 Kettlebell Swings (53/35)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings (53/35)
100 Air Squats
Four sets of:
Barbell Z-Press x 5 reps
Rest 60 seconds
Weighted Strict Pull-Up x 5 reps
Rest 60 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
From the Rack:
https://www.youtube.com/watch?v=kj16PSRuwKA&feature=youtu.be&disable_polymer=true
From the Rack:
https://www.youtube.com/watch?v=kj16PSRuwKA&feature=youtu.be&disable_polymer=true
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders or 80 Single-Unders
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Chest-to-Bar Pull-Ups
*Both DU and SU are Rx.
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wallballs (20/14 lbs to 10/9)
*Please note times for EACH set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
**If you do not complete all of the Reps in the 5 minute set, each incomplete rep is 1 second added to your time for that set.
***Make note of all modifications used.
Deadlift x 15 reps @ 2011
Rest 20 seconds
60 second Plank Hold
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 20 seconds
60 seconds of Pank Hold
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 20 seconds
60 seconds of Plank Hold
***Weight should increase across the sets…
i.e. 15 Reps @225, 10 Reps @275, 5 Reps @335
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Power Cleans (115/75 lbs)
10 Push Press (115/75 lbs)
*Rest 2 minutes between sets and complete a total of 4 sets for max reps.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Calories of Rowing
7 Thrusters (135/95 lbs)
7 Pull-Ups
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
Complete for time:
100 Double-Unders
800 M. Barbell Carry (95/65)
100 Burpees
5X5 T&G Power Snatch – same weight across ALL sets.
*Weight should be near (90%+) of your projected 5-RM
Jackie-Ish:
2K/1.5K Assault Bike
50 Push-Press (65/45)
30 KB Swings (53/35)
Every 8 minutes, for 40 minutes (5 sets), for times:
20/15 Calories of Assault Bike
15 Toes to Bar
10 Front Squats (135/95 lbs)
400 Meter Run
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