Sunday 04-11-2021 Workout Of the Day
A. 0:00-15:00
10-9-8-7-6-5-4-3-2-1
strict pullups
pushups
cals in time remaining
B. In 20:00-35:00
10-9-8-7-6-5-4-3-2-1
dbl KB front squats
dbl KB strict press
dbl KB C&J in time remaining
Workout Notes/Intentions: You will have 15 minutes to complete a descending ladder of pull-ups and pushups. The pull-ups should be strict if possible, or subbed for a variation that simulates strict reps. Proceed as follows: 10 pull-ups, 10 pushups, 9 pull-ups, 9 pushups, etc. until you finish 1 and 1. Reps do not have to be all unbroken. Whatever time remains in the 15 minute window, you will get on a machine and work until time is up. You may have several minutes on the machine so pace yourself and try to push the pace in the final minute.
From 15:00-20:00 (5 minutes) you will be resting. At the 20 minute mark you begin with 10 double kettle bell front squats, then 10 double kettle bell strict press, 9 and 9, etc. until 1 and 1 are complete. Weight should be different for the squats and strict press so you are challenged in both movements (heavier for squats). You want to be able to do the set of 10 strict press in about 2 sets or so. In the time remaining you will accumulate double KB clean and jerks at your strict press weight. Rest as needed.
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