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Old 03-15-2006, 05:46 AM   #1
James Wagner
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Try this one and see if we are weak or this one actually is good. You may have to adjust the weight for your preferrence.

4 round of 21-15-9 reps
weighted burpees (50lb dumbbells)
sumo dead lift high pull (95lbs)
thruster (40lbs dumbbells)

SSG Jimmy Wagner

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Old 03-15-2006, 06:02 AM   #2
William Hunter
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4 rounds of 21-15-9 reps either 1)doesn't make any sense, or 2)is just absolutely freaking insane and you're one sick puppy :-)
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Old 03-15-2006, 06:44 AM   #3
Jerry Hill
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James,
That looks brutal - love the combo and the heavier weight load!
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Old 03-15-2006, 07:21 AM   #4
Jerry Hill
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I'll try this next week - on weighted burpees (50lb dumbbells)

Pushups included?
How about a jump at the top?
Man this looks like fun...
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Old 03-15-2006, 08:05 AM   #5
Lynne Pitts
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It's a workout...moving to the WOD section.
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Old 03-15-2006, 09:37 AM   #6
Jacob Tsypkin
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Wait...are you saying you do 21-15-9...4 times?

As in: 21 Burpees, 21 SDHP, 21 thrusters, 15 Burpees, 15 SDHP, 15 Thrusters, 9 Burpees, 9 SDHP, 9 Thrusters, then go back to 21 reps and do it three more times?

If so, you're an absolute madman. Doing this workout for 3 rounds of 21-15-9 would be hard enough. You're insane. I like it.
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Old 03-16-2006, 05:36 AM   #7
Jerry Hill
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21, 15, 9:
24 kilo Double kettlebell burpees
40 kilo sumo dl highpull
16 kilo double kettlebell thrusters
9:41

One round ;-)
Should have gone with 20 kilo double KB thrusters and 48 kilo dl-hp...
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Old 03-16-2006, 06:30 AM   #8
Dennis Yiatras
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jerry,

How is this kb burpee performed. Are you just using it in the pushup part. Or bringing it up and down in the squat part also.. Can you explain it..
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Old 03-16-2006, 07:33 AM   #9
Jerry Hill
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Dennis,
I jumped with those bad boys...

Stand upright with KB in each had, drop to a normal thrust and pushup - then shoot feet back up to KB, stand and extend through to a jump.
Kettlebells never leave your hand.

24 kilo might be a bit heavy - Personally, would try this again with 20 kilo double kettlebells on both burpees and thrusters - 48 kilo on high-pull.

Hope this helps.
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Old 03-16-2006, 07:41 AM   #10
Dennis Yiatras
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so you are just keeping kb's to your side then and jumping while they are at your side also..except while in pushup position. I might try this w/16kg bells..
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