Okay, I'll be the first to ask:

21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups.

Is the 50 pound weight the weight we should hang squat clean, or is it a separate exercise?

I'd like to know if there is a recommended position to rack the dumbells in squats. I have had trouble balancing the dumbells effectively at the deepest part of the squat.

Matthew,

That is the weight that we hang squat clean.

Nnnnooooooooooooooooooooooooooooo!!!

I just was telling someone at my Muay Thai gym how hard the pull/push workouts with this rep scheme were.

Keeeerap.

I mean that it the best possible way, of course.

I may actually post a competitive time on this one... bwahahahaha.

Great, just when is was thinking- "maybe the glutes will get a rest." Uh huh. Though I do enjoy the honor, of when I whine about my ass hurting, that it is literally my ass that hurts.

I know, I know, the buttercup is sucking it up, sir

todays WOD
21-15-9 reps of
hang squat clean
handstand pushup's.
used a pair of 15 kg DB's
handstand pushup's were not very deep, need more practice on this exercise.
time= 13:30

finished off the workout with some pull up's and achieved a new max set of 30.

awesome day

time: 9:43.03

used 16kg kbells for the hang squat cleans
hspu's partial at best - sticking them in my warm up from now on.

I gotta get out to Ann Arbor, liking the ratio!

9:45 as Rx'd
HSPU's self assisted

15:00 with 40lbs
HSPU's self assisted

17:36, 40 kilo bar, hold hand stand for max then 21, 15, 9 BW push ups, etc.

Woo, it's raining!

"I gotta get out to Ann Arbor, liking the ratio!"

Among other things ;)

Subbed DB press for HSPU because, again, I'm a big sissy.

Due to DBs being occupied (see above) subbed 100 lb barbell hang squat cleans for DB HSC.

12:20

Subbed inline pressups with my feet raised about 5 feet up against my garden fence
22kg dumbells

6:26

Felt good doing teh H.S.C but didnt feel right doing H.S.P.U's, shoulder flared up

WOD
35dbs/back against wall hspu
9:32

Gina
20lbs db
10:14

Note to self, do not practice handstands after these type of WOD. Did not know I was going over until I was on my back. Ouch

Sorry guys, stupid question...
the 21-15-9 program, If I used three exercises like thrusters, squats & pull ups. Would that mean I do thrusters for 21, then 21 squats then 21 pullups, then start the whole cycle over again using 15?

Yes to your question Dave! A deceptively tough workout. Grip a real problem and my foerearms felt like exploding!!
Also have hill sprints ever featured in a wod as they are pretty functional!

Need to get heavier dumbells (yeah!) I used 20#, and did pushups with feet up on weight bench. Did not time it since I was using such light weight. It was not long. I will have to do something else today too.

As Rxed 7:48

8:48

Dave,
Yes Workout as follows
Lisa clean and push press 40 kilosx40 Duration 15:00 Bdw. 60.5 kilos
Jon Run easy 3 mile average HR ~150 bpm(w/a pause to feed my mothers cats; at midpoint; 0650 hour start time)
then... clean and push press 60 kilosx60 average HR ~165 bpm Duration 10:40 5:00 rest and... squat 105 kilosx5x12 average HR ~150 bpm Duration 10:40 5:00 rest and ... body ext. from the knees Duration 2:40 start time 1030 hours bdw. 81.4 kilos
REST

9:28 heavily modified

Hamstring still bothering me so I went light.
20 LB dumbbells
Kicking up agaist the wall hurt the hamstring a little so did elevated pushups stomach against wall, body up at about 70 degrees.

subbed 10kg (22pound) dumbells for HSC
normal push ups instead of handstand.

total time = 9:06

Started with OH squats setted with Chinese pullups - 6 pullups for every OH squat set including warmups for 10 sets total. Butt to ankles 115# OH squats: 5/5/4/3/3. Finally strong enough, flexible enough and have enough balance to train with bodyweight overhead for reps - I'm working for bodyweight x 15 by summer's end.

8:46 for WOD - a pair of 40# powerblocks for butt to ankles hang squat cleans, HSPUs off the floor. I tried to use a pair of 50s, but it was too much weight. I couldn't do better than a power clean with them. My traps are screaming!

I'll do cb swipe training after weighing a bunch of suspect hay bales....

15:00

Both movements were lame today...ground through it.

Used 53 lb. KettleBells

time was 9:10

Jeff

cfwux2
hsc's started w/40# for 5 reps then went with 30 the rest of the way
hsc's 5-5-5-6
5-5-5
5-4
hspu's they werent very deep at all
10-11 8-7 9
17:15 - shoulders are aching now..

12:30. Talk about cardio - I had far too much coffee pre-workout! Used 2x25# dbs and did pushups with my feet up on bench - my new approach to getting to the hspu. Usual warmup and hollow rocks and Lsits to finish (still trying to break the 20 second barrier).

21:47

50lb db's and first time with the HSPU, toward the end the HSPU were a little weak.

16:46
21-HSC's with 15lb dumbells
21 second handstand hold
15-HSC's with 20lb dumbells
15 second handstand hold
9-HSC's with 20lb dumbells
9 second handstand hold
21 reps dumbell overhead press with 15lbs
15 reps dumbell overhead press with 15lbs
9 reps dumbell overhead press with 15lbs

Correction
Duration for clean and push press was 11:40 (60 reps w/60 kilos; a tad more than 5/minute
Duration for the squat was the same time 11:40 (105 kilos for 60 reps)

17:16

Used 95 lb bar instead of dumbbells. Did 1/4 HSPU for max then finished reps with 35 lb dumbbell presses.

Time= 9:48
Used 2 1.5 pood kettlebells for hang squat cleans and for military press when I could no longer do handstand pushups.

Kelly, Congrats on the bodyweight overhead squats. I'm chasing that goal right now.
What are Chinese pullups

Can anybody tell me what a hang squat clean is. The description doesn't work on this computer

13:36, using 35# DBs and incline pushups (15" elevation for the feet)

WOD: HangSQCL w/ 50's All sets broken. Stabilization a lot tougher when tired!

HSPU's 21 = 12 HSPU and 45 Push ups elevated feet
15 = 8 HSPU and 28 El ft.
9 = 36 EL Ft. Push-ups

Finished in 21:27

My shoulder flexibility really limits ROM on my HSPU's. Improvement, little by little.

Where's LaneDJ....?

We did this on at Brand X:
Di-elen (Diane/Helen)

400M run
15 DL @ pick your weight
15 pullups
400M Run
21 KB swings
12 HSPU
400M Run

Repeat for 3 rounds or until 25 minutes expires.

I used 95# for DL and 20# for KB swing and Shoulder press subs.

Killer. Then a little HooverBall.

Fun Day! Used 225 for Deads and 1.5 pood on the KB swings. Burned from working overtime on Eugenes birthday present, the pull ups were slow and stopped me from getting through the last round.

Mike,

Chinese pullups are kippers where your body arcs into a "C" and a reverse "C" each rep (check out the picture of Nicole from June 14, 2005 for an example) ...there is also a thread on the forum about them right now.

Part of the movement mimics the shoulder/chest position of an OH squat, so setting them together seems to reinforce the movement for me. I haven't been able to do Chinese pullups in the past due to shoulder inflexibility that caused an extreme bracing pattern. Anyone seeing me trying to do kipping pullups would understand what bracing pattern I'm referring to. (Thank you Coach Sommer for chatting with me about it!). I believe that the work on OH squats, bridging, joint mobility and the Orthobionomy treatments over the past six months have finally allowed my shoulders to move into the 'chest forward/shoulders back' position of the Chinese pullup without pain. I have a long way to go to achieve Nicole's flexibility, but it's far better than what it was in the past.

18:10 with 45# DBs and push-ups with feet elevated about 3 1/2 feet

7:04 as RX'd.

Great workout. I did better on the cleans than I thought I would.

Jon,
The hang squat clean is when you 1. start from the standing postion w/barbell in hands 2. lower barbell to upper thigh; legs might bend ever so slightly 3. jump upward; shrug under the barbell 4. receive the barbell on the shoulders in the squat position 5. stand w/barbell

subbed 30k bar for dumbells & 3 ft leg raise for hspu. only 6.30 time, but the push ups were real easy, must find a way of raising my feet up higher. struggled with the cleans. there were a few squats that could have been deeper, but feeling really really tired ( up all last night for no real reason).

suppose it really doesnt have to be fun to be fun

14:37

first WOD attempt
subbed 30# and 20# dumbells for squat cleans and subbed incline pushups for HSPU's.
time was approx. 15 mins
great pump in forearms

As designated...8:56.17

WOD was #3. Back is a little sore from yesterday (I knew my form was getting off), which slowed me a bit on the HSCs.

16:12
40lb db's

40lb dbs 8:45

Did 65lb barbells. Did push presses with 65lb barbell for HSPU. 20 minutes. Finished with work on handstands and some climbing on the wall. Now it is Miller Time (r).

and after todays workout,
went to the park and did my first
muscle up on a pullup bar, followed by two
more, Damn right its Miller Time.

as Rxd 13:40

Congrats Christian! Nice work on the muscleup.

29:50...used 105lb barbell for the HSC's and did them all unbroken..The HSPU's are my weak link, all sets were broken, often only getting singles.

14:35
45lb DBs (we don't have 50s)
HSPUs were all completed as negatives

11:55

All sets broken
HSPU with spotter

Nice job, Christian! One of these days I will get one.

13:39

50 lb db hang squat cleans as directed. HSPUs were to a 5" block with my feet against the wall.

WU: 7:30 Concept2 rowing @ 2:00/500m
4 pullups
25 back ext.
L-sit practice

WOD: 10:06

35# Hang Clean -- broken cuz my hands were sweating too much and I had no chalk.

Decline pushup from bench -- also broken.

CFWUx3

WOD: 8:26

Used 20# DBs and had feet piked on bench form HSPU

9:51

I used a bar for squat cleans, I wanted to work on form so the bar works for me. I use a machine at the gym to keep my legs up for the HSPU. Resting my feet like that does take some wt. off, but that is where I am right now with getting inverted.

Warm up X3 - Sampson (20s), OHSX10, Knee to elbowX6, 16kg KB Swing X 10

WOD=26:21

HSC with 16kg & 24kg KB (alternating sides)
5/5/5/6
5/5/3/2
3/3/2/1

HSPU Holds (2:1 rest:work)
21s X 5
15s X 3
9s X 2

10:58

Only 30lb dumbbells, HSPU were assisted using the smith machine.

Shoulders were burning by the end.

There are days when I'm competitive and others that are like today...

25:34 as Rxed

hspu are not nice.
everything hurt my shoulders in this workout.
no rest for the delts.

i'm going to row a little now.

10:05
all set broken
last dumbell set with 45 lbs, held up by Tklink

Wow... knew this one was going to be painful, didn't know I was going to feel like dying halfway through.

Subbed 35# dumbbells for the HSCs, since it would have taken me upwards of 40 minutes to complete the WOD if I had used the prescribed weight. Sometimes its rough being a little guy.

Time 9:03 Rest day tomorrow, yay.

Incline run for 10:00 warmup, 3 sets of pu's then- 12:54 as Rx'd.

Wierd form with the DB's. Should've used a bar. Broke sets into thirds. Felt like I was leaning back too much. Shallow on the HSPU's too, just 50% depth. Did 'em all though.

Followed with another slow round of 9 each for form.

5k in the am: 24:20 w/o really pushing it

then i had to work all day (i work at the gym i workout at), so i had to break up the WOD.

cfwu x2

WOD:
21-15-9
HSC, 50# DBs (7/7/7,5/5/5,5/4)
standing press, 50# DBs (7/7/7,5/5/5,5/4)

took me ~24min from start to finish, but as i said, i broke it all up. i was even whiping down tables and such bc i felt bad for working out while i shouldve been working. maybe Tabata squats later.

Used 1.5 pood kb for the hang squat cleans

20:05

RLTW

10:16 w/ half-depth HSPUs in sets of 3.

Wife:
8:44 w/ 30# DBs & modified HSPUs w/ toes on foot locker.

Warmed up with CF warm up x2

Then
Squat 245x5
Bent Press 65x5
OH squat 155x5

Then WOD. Did a "managed" workout today, all sets broken into managable chunks and not watching the clock.
Finished in about 15min.

Cooled down with ab work and splits.

Rower: Time: 15.05min 300Cal
LifeCycle: Time: 30min 440 Cal-Intervals

HangSquats (need to squat lower) Time: 25min
21-15-9 @ 115lbs
50+50+50=150 Push-Ups

Rower: Time: 15.05min 300Cal
LifeCycle: Time: 30min 440 Cal-Intervals

HangSquats (need to squat lower) Time: 25min
21-15-9 @ 115lbs
50+50+50=150 Push-Ups

21, 15 and 9 hang clean squats, still poor squat form, but an improvement on last time. Varied the exercise to include deadlift and military press, given that I cannot yet do a handstand.

Went onto do a 1000m swim in 18 minutes, 37 secs.

I should add that the next time I do this, I could easily increase the weight from 30kg (20kg bar plus two 5kg weights) to 40kg.

i was not whipping tables ("bad tables, BAD!!")...i was wiping them.

I wasn't happy with my earlier bout...the sore back played havoc with my HSCs. So I warmed up better, stretched a bit and went again. Slowed down to concentrate on form.

As designated...11:12.18

Immediately followed by a 5-mile run.

doing this tomorrow..giving backand knees a break:
Did the following for time:
3 rounds of:
15 russian twists w/barbell+45pds
10 barbell roll-outs
10 standing cable rotations w/ 90
pds
10 hanging leg raises
18+min

Did cross fit warm up 3x12.
PB on the pull ups 3 unassisted in each round :) the rest with bands.

Used 8kg/17.5lb dumbells as i had never done a that hang squat clean with before let alone with DB.
HSPU were against wall not full depth but getting close, stayed inverted for whole set each set.
Time 11:05

I'm right here Laurar.

22.5kg dumbells, subbed jacknife pushups with feet up on ghr machine, 9.52
hsc form was beyond lousy

21:17

HSCs as posted (2 50lb dbs), HSPU's with toes on wall and limited range (1/2-1/4 range).
rd 1-7:24 (HSC 9-7-5/HSPU 5-4-4-4-4-3-1)
rd 2-8:03 (HSC 5-5-5/HSPU 4-3-4-2-2)
rd 4-5:02 (HSC 5-4/HSPU 3-3-2-1).

I need to spend more time upside down - the hang squat cleans are starting to move a bit better.

warmed up with jumping rope and Bas Rutten's MMA WO, did the workout with 2 18kg dumbells and subbed pushups from a brigde for handstand pushups. finished in 12:47. pretty good workout.

After 1 round at 50 lbs, decided to start over and scale the HSCs down to 40 lbs. HSPUs still limited range, but exponentially better than on any previous attempts.

14:28

Mike Donnelly

14:24

subbed 105# barbell for dumbells

12:32

40# instead of 50#.

Partial HSPU 1st set; 30 second static holds remainder.

Little stronger...Need more depth on squat cleans.

11:52
30# dbs; decided to take it easy on the weight and get the full squats. HSPU killed me tonight; perhaps my warmup of bench press 135x5x5 had something to do with it...

24:57

21 HSC w/ ~30lb dumbbells (bad form, I think)
21 HSP broken 7-7-5-2
15 HSC w/ 45lb bar
15 HSP broken 5-3-4-3
9 HSC w/ 45lb bar
9 HSP broken 4-3-2

first HSC's ever

14 min

Sub'd 40lb db's
broken sets,
13:00

As Rx'ed in 13:42.
Both movements felt relatively weak for me.

11:24

1st round: 40lb DBs, head-to-floor HSPUs
2nd&3rd rnds: 35lb DBs, negative HSPUs

17 minutes

not surprised by my loss of endurance. had an action packed weekend that included rockclimbing, hiking and walking around the Manayunk Arts Festival in the blazing sun.

19:02 as rx'd. 50lb dumbbells felt very heavy at first. hsc broken a lot. 15 min elliptical @ 13/13, 1000m row in 4:04 warm up.

wod as prescribed
HSC @ 2x50# dbs 11+5+5/6+4+5/6+3
HSPU 7+7+7/5+5+5/4+4+1
time = 8:57

shoulders, traps, hams (hell, everything) still feeling the OHS work on saturday.
did this outside at 106 degrees F.

15:18 as RX'd. HSCs decent; HSPUs difficult and not too deep (head touched ground on only a few).

10:10 as Rxd except for these subs:
40# sub DBs and HSPUs were still assisted with box. left shoulder still messed.

11.13

14:56

Used 2 x 35 lbs for the hang clean squats and substituted 2 x 35 lbs dumbell press for the HSPU. (I did, however, do my first-ever honest-to-goodness handstand for a count of five during warm-up!)

I experimented with John Brookfield's 1+1=2 with the dumbells: One 20# and one 15# in each hand for grip work. (http://www.ironmind.com/ironcms/opencms/IronMind/GripTips/griptip.html) It did not seem like much at the time, but I sure felt the effects in my hands and forearms afterwards!

11.30

12:42 as rx'd

Abraham Lincoln Crossfit

Just Tom
11 minutes
Handstands only halfway down:

8-4-4-5 (21)
5-6-4 (15)
9

35 lbs. hang squat clean (grip tires first)

13-7 (21)
7-5-3 (15)
7-2 (9)

As it was written, so was it done, and there was great fatigue amid the grunting...

9:30, with lousy HSPU's (facing the wall, not quite vertical, weak ROM) - but I finished everything.

Andy M

BTW=150.

10:45. Wall for HSPU's, forehead touch.

-D.