Monday 9-13-2021 Workout Of the Day
A. 5-7 rounds
5 deadlifts
5 strict HSPU
5 strict chin-ups
B. Against 12:00 clock…
21-15-9
HSPU
KBS @50/70#
cals
max burpees in time remaining
Workout Notes/Intentions: Build to a heavy set of 5 deadlifts for the day. You can build slightly through your rounds as well, but ensure you start at a challenging weight. Strict HSPU’s can be subbed to pike pushups or a double bell strict press. When you have built to your weight and are ready to begin your working sets, you can start on your own. You will get in anywhere from 3-5 sets, depending on how long your warm up is and how heavy you are going. Coaches will let you know how much time you will spend on this portion. It should be at least 15 minute of working time.
For Part B, you will be working against a 12 minute clock. In that time, you must complete 21-15-9 of HSPU’s, KB swings and cals on a machine of your choosing. (i.e. 21 HSPU, 21 KBS, 21 cals, 15 HSPU, 15 KBS, 15 cals, 9 HSPU, 9 KBS, 9 cals). Whatever time remains you will accumulate max reps of burpees. You should get a few minutes on burpees, so pace yourself but try to move for the entirety of the workout. As you get down to those last 30 seconds or so, pick up the pace. Finish hard with this once!
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