“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
21-15-9 reps, for time of:
Double Dumbbell Power Clean, 50/35 lbs
Box Jump Over, 24/20 in
Double Dumbbell Front Squat, 50/35 lbs
Toes-to-bar
DESCRIPTION & STIMULUS
GENERAL
We’ll complete familiar movements with some odd objects in today’s conditioning piece
We expect this workout to take around 12-15 minutes to complete
DUMBBELL MOVEMENTS
Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh
For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet
BOX JUMP OVERS
Since these are box jump overs, you do not have to stand to full extension on top of the box
TOES TO BAR
Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh
Movement Subs:
Reduce Reps
Feet as High as Possible
Knees to Waist, Chest, or Elbows
STRATEG
DUMBBELL MOVEMENTS
The dumbbell movements will likely feel pretty good the first round, but let’s aim to approach the round of 21’s in a way that allows you to crush the round of 15’s
Decide beforehand how you want to break-up the round of 15 and let that fuel your decision on how to attack the round of 21’s
For Example: If you want to get the round of 15 done in 2 sets, it may be helpful to complete the round of 21 in 2-3 sets
Especially with the odd nature of the dumbbells, break up these movements before you have to grind out reps in the first two rounds
Consider the following break-up options for each round
Set of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-3-3
5 Sets: 3-3-3-3-3
Set of 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
BOX JUMP OVERS
This movement is the only station where we aren’t holding onto anything
Move at a steady, robotic pace through each round of box jump overs
Lets pace these out to allow for a fast final set of 9
TOES TO BAR
The dumbbell movements will challenge our grip and midline, which we’ll need for the toes to bar
While we could try to hold of for big sets, it may be best to chip away at smaller chunks
Consider the following break-up options for each set
Set of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-3-3
5 Sets: 3-3-3-3-3
Set of 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
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