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Physical Program
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2019
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Mar 25-31
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How are everyones legs? Sore? GOOD.
For those of you re-doing 19.5, or taking it on for the first time, here are my thoughts, with slight revision from what I told the Unbroken Bundle Members in our private Facebook group.
Thrusters- Sets that are manageable and repeatable through the round of 21. Whether that be 11’s to start, or something smaller, like 7’s with a leftover set.
Chest to bar- stay with consistent sets, or slight deviation in the form of drop sets. Ex. 11’s, or 12-9-7-5.
When you get into the round of 21, just keep moving, because on the 15 you will bite down and start to push the tempo as the 9s will be over quickly. Good luck everyone!
-Josh
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Run-
3 sets of:
2 rds
Rd 1- 400 1:15 pace
Rd 2- 400 1:45 pace
*No rest between rds*
5 min rest between sets
Then 19.5-
This will be tough! Look at my advice above.
Thrusters 95/65
Ctb pull ups
Accessory work
3 sets
10 strict ttb
20 sec L sit hold from pull up bar
Rest as needed
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19.5*
33-27-21-15-9
Thrusters 95/65
Chest to Bar Pull Ups
*If you are re-doing, or doing it, SKIP the Bike work and the Thruster Work! If you did it and are not repeating, skip the Thruster work. If you are not doing the open and do not care to do 19.5, then do everything else besides 19.5.
EMOM 21:
1- 20/16 cal bike
2- 16/13 cal row
3- 12/10 cal ski
(Cycle through, 1-2-3, 1-2-3, etc. until you have done each 7 times. This is an EMOM)
Power snatch
6×3 @ 80%
Pulls
5×3 @90%
Snatch dead
3×3 @110% of 1rm Snatch
21-15-9
Thrusters 95#/65
225/155 dead lift
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19.5
JB Fitness Version-
33-27-21-15-9
Single Arm Thrusters (50/35#)*
Pull Ups /Jumping Pull Ups
* Switch arms whenever you’d like
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Front squat
6×3 @80%-83%
10 rds
15/12 cal assault bike
10 bench 155#/105#
Rest 1:1
20 min on bike easy pace
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Power clean and jerk
6×3 @ 80-82%
50wall balls 20/14
5 leggless rope climbs
40 wall balls
4 legless rope climbs
30wall ball
3legless rope climbs
20wall ball
2leggless
10wall ball
1 leggless rope
Death by full snatch 185/115
1 the first min
2 the 2nd min
3 the 3rd
….until you can’t get the required number
This is a throwback piece, I did this last year and loved it, I got 6 in the rd of 8. Who can beat me?
Bike
100/85 cal for time
Rest 3 min
75/55 cals for time
Rest 3 min
50/40 cals for time
Rest 3 min
25/20 cals for time
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EMOM 36:
1. 10 Bird Dogs (5/side) Youtube this!
2. 10 Burpees
3. 15 RDL with Barbell or DB Behind neck
4. 20 Russian Twists with Weight
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Swim
Warm up
300 swim easy
200 kick
100 pull
Rest 15 sec between
Main
500 rest 30 sec
5×100 on 2 min
Right into
1k swim
Tread water
8 min
Barbell work
Power snatch
6×3 at 80%
Snatch pulls
5×2 at 90%
Metcon-
10-9-8-7-6-5-4-3-2-1 devil press 55/40#
1-2-3-4-5-6-7-8-9-10 burpee box jump over 24”
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Run
3 sets of:
500 meter 6 min*/mile pace
*(or something that would be about 90% of your PR mile)
Rest 1 min
200 m sprint
Rest 1 min
400 meter 6 min* pace
Rest 1 min
100 meter sprint
Rest 3 min
Barbell work-
Front squat
6×6 @ 75%
5rds
14/9 strict pull up
50′ lunges w 55#/40# db farmers carry
50′ sled push 300#/200#
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Warm Up-
2 rounds-
400 m run
20 lunges
10 push ups
For Time-
1200 M run
50 sit ups
800m Run
50 Lunges
400M Run
50 Push Ups
200M Run
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Rest Day
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Aerobic Capacity work-
5 rds
21/15 cal bike
Rest 2 minutes
Barbell work-
Clean plus front squat
On the 1:30 (every :90)
So one clean plus 3 front squats do that twice (Meaning do the 1+3 two times within 90 seconds)
2 cleans plus 2 front squats do that twice and so on on the 1:30
1+3 x2
2+2 x2
3+1 x2
4+0 x2
Pick around 80-85% of 1rm clean
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Rest Day
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Run
5 sets of-
Suicide sprints
Down to 25 yards and back
Down to 50 yard and back
Rest 90 sec between sets
20 min amrap
1 rope climb 15’
50’ lunge
25 push ups
Wear 20#/14# vest if you have one
100 sit-ups x2 rest as needed between sets
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Snatch
On 1:30 x3
Building to a heavy triple til failure in that time domain
Then
Snatch Pulls @95%
4×3
Metcon-
3sets
500 meter row+ 5rds of-
30 du zeus rope
10 hspu 6″/4″ deficit
**2nd set (4″/2″)
***3rd (no deficit)
So on this workout you do 500 meter row into 5 rds of 30 du and 10 hspu
Then after your 5th rd you do 500 meter row into 5 rds of DU and 10 hspu w/less defecit
into 500m row and 5 rounds of DU and no defecit hspu
Barbell work-
Dead stop deads
4×6 @ 85%
Acc work
4 sets not for time
15-12 lat pull downs Moderately heavy
8 single arm db strict press
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Floor Pressing
Floor Bench Press
Work to a challenging set of 10.
If you only have some weights, do 3 sets of 10 at most you can get.
No weights? Create a defecit and do 3 sets of push ups 15 reps.
L sit strict press (on floor)
3 sets of 8.
No weights? Do a pike Push up 3 sets of 10.
Metcon ( a burner)
4 Rounds-
10 Burpees
10 V-Ups
10 Air squats
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10 rds
5 tire flips (Heavy)
*If no tire, HEAVY Power Cleans*
15 wall balls 20#/14#
Rest 10 min
5 rds
10 burpee get over 40”/32″ box
10 strict pull ups
10 strict dips
Recovery-
Row 3k easy
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Work to a heavy full clean and jerk
Then start at 185/135 on min add 10 # until failure full clean and jerk
Then
3 waves (meaning go through 1-2-3-4. Reset to 225/155, and go again,etc)
4 power clean and jerks on min 1st min225/155
2nd min 4 power clean and jerk 235/160
3rd min. 4 power clean and jerks245/165
4th min 4 power clean and jerks 255/170
So 12 min (change weights one bar)
Front squats
6 Doubles at 85% rest 2 min between.
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Deadlift-
Build to a heavy set of 4.
Then drop sets-
4 x 3 at 80% of four. Rest 2-3 Mimnutes between sets.
If you do not have a barbell, use KB or DB and accumulate 50 RDL at a 3 second down, 2 second hold, 1 second up tempo.
Core Work-
Accumulate 100 Flutter kicks with feet at 6″
Accumulate 50 V-Ups
Accumulate 100 sit ups
Metcon-
1 mile jog easy
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Rest Day
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Rest Day
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Rest Day
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