“The most common lies a man tells are to himself.” -Frederich Nietzsche
For time:
21 Power Cleans, 115/85 lbs
21 Hand Release Push-ups
15 Power Cleans, 115/85 lbs
15 Hand Release Push-ups
9 Power Cleans, 115/85 lbs
9 Hand Release Push-ups
— then —
21 Push Press, 115/85 lbs
21 Toes-to-bars
15 Push Press, 115/85 lbs
15 Toes-to-bars
9 Push Press, 115/85 lbs
9 Toes-to-bars
WORKOUT BRIEF
DESCRIPTION
Today’s workout includes two couplet workouts that consist of a barbell lift and gymnastics movement
You’ll complete the full 21-15-9 or power cleans and hand release push-up before advancing to the second couplet
Your score is the total time it takes to complete all 180 reps
We expect this piece to take between 12-20 minutes to complete
BARBELL MOVEMENTS
Looking to use a light-moderate weight for both barbell movements
Ideally, both movements are completed with the same load
Choose a weight based on the movement that is more challenging for you, likely the push press
This should be a weight that allows you to complete 21+ reps unbroken when fresh
Note that there is no re-bend of the knees after driving the weight overhead in the push press
The barbell will start on the ground for both movements
HAND RELEASE PUSH-UPS
At the bottom of each push-up, the hands will lift off the floor to standardize the movement
To complete the listed rep scheme, we recommend having at least 21+ “unbroken” reps when fresh
If you’re not there yet, consider reducing reps or choosing an option from “modifications”
TOES TO BAR
If you have 15+ toes to bar unbroken when fresh, let’s complete this piece as written
If you’re not quite there yet, consider reducing reps or choosing an option from “modifications”
MODIFICATIONS
POWER CLEANS
30-20-10 Single Dumbbell Power Cleans
Equal Reps Double Dumbbell Power Cleans
HAND RELEASE PUSH-UPS
Reduce Reps
Regular Push-up with Hands on Box/Bench
PUSH PRESS
30-20-10 Single Dumbbell Push Press
Equal Reps Double Dumbbell Push Press
TOES TO BAR
Reduce Reps
Feet as High as Possible
Equal Reps Knees to Elbow/Chest/Waist
Equal Rep Toes Raises
2x AbMat Sit-ups
STRATEGY
GENERAL
Each of these 21-15-9 pieces has a barbell movement and gymnastics movement
Look to play to your strengths in these couplets to maximize time spent moving
If you’re strong on the barbell, look to cycle big sets there and chip away at the bodyweight movements
If you shine more with bodyweight movements, think about pushing through big sets there and chip away at the weightlifting stations
Consider the following options for each round:
Sets of 21:
1 Set: 21
2 Sets: 12-9
3 Sets: 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Sets of 15:
1 Set: 15
2 Sets: 8-7
3 Sets: 6-5-4 or 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3’s or 5-4-3-2-1
Sets of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
POWER CLEANS
HAND RELEASE PUSH-UPS
PUSH PRESS
TOES TO BAR
Play to your strength here
Barbell strength: big sets, chip away at bodyweight
Gymnastics strength: smaller sets, big sets on bodyweight
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