WOD
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Posted August 9, 2009 in WOD by Brendan Sonnichsen

Monday, August 10, 2009

Funny how hard a 100m sprint can be when done in conjunction with heavy kettlebell swings

Funny how hard a 100m sprint can be when done in conjunction with heavy kettlebell swings

A. Squat – 3×5 (increase by 5 pounds)

B. “J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

D. Finish with accumulated 60 seconds in embedded L sit.

12 Comments to “Monday, August 10, 2009”

  • Lisa
    August 9, 2009 at 9:57 pm

    I’m so glad I’m not training tomorrow, the last time I did J.T. my rotator cuffs where buggered for a month after.

  • brendan
    August 10, 2009 at 7:42 am

    @Lisa
    That doesn’t have to happen! Mechanics before intensity.

  • SuperBean
    August 10, 2009 at 10:25 am

    @brendan
    With rotator cuff issues, what alternates do you suggest for ring dips and perhaps HS pushups, Coach B?

  • brendan
    August 10, 2009 at 11:23 am

    The alternates are on the board. Take it easy on intensity (difficulty) and work mechanics. Arms get shaky? Take a break and you might have to cut the reps short.

  • Erika
    August 10, 2009 at 11:28 am

    Back squat – 3×5 @ 110# – new pr for me!

    Did alternate – DB press @15#, jumping ring dip negatives, push ups. Have no arms left!

  • brendan
    August 10, 2009 at 12:58 pm

    Another note…. if you get to the point on these exercises where you just can’t, for sake of fatigue, do the rep properly anymore…. then you’ve gone far enough. Your body will adapt and you will do better next time. If, however, you push past this and hurt yourself, your body will be in worse condition next time. If you hurt yourself bad enough, you may never reach the goal. Be honest with yourself and your coach! The 21-15-9 protocol is quite advanced. We’ve given other options for those who can’t carry it through.

  • Turbo
    August 10, 2009 at 3:54 pm

    High Bar Back Squat: 3 x 145# (about 10# less than my current low bar back squat 5RM)

    JT: 19:58
    I swallowed my pride and went for strict handstand pushups instead of my usual kipping. This meant going down to one abmat instead of the floor, and by the second round, I had placed a 10# bumper under the abmat to give me more height. Ring dips and pushups rx’d.

  • Tapout
    August 10, 2009 at 7:10 pm

    Back squat…3 x 5 @ 180#

    JT: 22:25
    HSPU (2 abmats for 21 & 15….2.5 abmats for 9)
    Rings dips – pink band
    push ups rx’d

  • b-mac
    August 10, 2009 at 8:46 pm

    14:05, Rx’d.

  • brendan
    August 10, 2009 at 9:46 pm

    18:41 rx’d (PR by 5:02)

  • Will
    August 10, 2009 at 9:57 pm

    20:44. I definitely kipped and was sloppy as hell…
    and slow. But I ran a 5k this morning so I’m going to use that as my excuse.

  • cheryl
    August 10, 2009 at 10:47 pm

    Tapout :Back squat…3 x 5 @ 180#
    JT: 22:25HSPU (2 abmats for 21 & 15….2.5 abmats for 9)Rings dips – pink bandpush ups rx’d

    180!!! that’s awesome!

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