Workout of the Day
A.
“Diane”
Rounds of 21, 15 and 9 for time of:
225/155 lb Deadlift
Handstand Push-Ups
Rest exactly 2 minutes, and then . . .
B.
Three rounds for time of:
21 Wall Ball Shots (20/14 lbs)
21 Toes to Bar
C.
Row 2000 Meters @ 70-80%
(work stroke mechanics, breathing, pacing, etc…)
May 4, 2012 Competition Program
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A) 3:39 HSPU felt slow today. All deads unbroken. Hspu 21/ (8/7) / (6/3)
B) 5:30 wallballs unbroken. TTB 21/(10/11)/(5/5/5/6)
C) 7:44 felt good on rower towards end once I found a pace. The first 750m felt hampered.
Today went ok but my midline really felt it from squats/ cleans and the extra GHD and hip extensions from yesterday.
Will be trailing a day behind so I’ll get on this tomorrow morning.
A: 5:12 – All deads unbroken. HSPU:21, 9/6, 4/3/2
B: 6:45
C: 8:20
A. 18:37
I have never been fast on Diane, but doing several sets of snatch balances yesterday (before ready Cody B.’s article) probably did not help my HSPUs. Deadlifts all unbroken, HSPUs were mostly doubles with lots of rest. Disappointed, but I have not been putting in the extra work on the HSPUs like I did a few months ago. I need to prioritize them again.
B. 6:45 (weird – exact same time as Rob above)
Wall balls were unbroken and easy, getting the knack of taking my shoulders out of these when needed so that they are almost all lower body. Toes to bar were broken up quite a bit after the first round.
C. 2k row – 8:00 @ 70 to 80%
A. 5″18′ (time can be less if I can do the HPU’s faster! The DL’s are easy!)
B. 5″28′ (10 kg sandbag)
C. 7″39′
A: 5:47, held DB for the HSPU to help my wrist but couldn’t keep my kipping rythym.
B: 8:24, just died, haven’t felt that bad during a workout in a long while.
C: Just over 9, hopped right on after the workout and used it as a recovery row.
Loved this like crazy today and it tapped the crap out of me. Awesome!!!
A) 6:05 (PR!!!)
Got 19 HSPU 1st round unbroken then finished with singles, All Deads were unbroken.
B) 8:34
Wallball are always blocking my mentally, toes 2 bar not the problem
C) 8:11
Rowing, another nemesis however starting to overcome the suck in it.
A) completed time 10:45
21-15-9 HSPU, ring dip, sledge hammer
B) completed time 7:42
3 rounds 21 wall ball, 21 does to bars
C) Row 2000m @ 75% time 9:54
Sweet workout today ….
a. diane in 2:50 did this previous saturday morning in 3:12 high rep deadlifts crushed me but I really pushed this one. Everything UB except fell off with 2 hspu to go on the round of 9, I kipped my feet out and fell off the wall but jumped right back on.
b. 10:30 this 2 min rest crushed me. The wallballs were super hard and just felt very lactic, sick and sluggish throughout this.
c. about 9 mins, even with this slow pace my glutes were burning a lot.
whatever not the best day, but at least I posted it.
Hadn’t eaten since 7 this morning. so about an 11 hour fast.
also for some reason, by biceps were REALLY sore from yesterday. I’m thinking it was the skin the cats? I know this is weird but I have no idea why
A. 4:32 DL’s unbroken, but HSPU’s were tough (21, 12/3, 5/2/1/1).
B. 7:53 Wall balls (21, 11/10, 12/9), T2B (12/6/3, 7/6/5/3, 6/5/3/3/4).
C. 8:10 First 1000m felt tough, and then I got into a groove.
Humble pie day!
A) 13:26 wow! hspu we’re my time killer. Shoulders are cooked from freelance bench yesterday and fire dept. fit test today. Chipped away at hspu with newly learned kip!
B) 8:20 finally learned to kip the t2b. Only lasted ten reps but got the feel.
C) 7:55 fully gassed after. Pr is 7:00:01
A very busy past few days with Canada West Regionals. Long days with no training but lots of work. I saw alot of my friends from around Western Canada and met many more. Included in those were Jaimie B, Taryn and CJ. It was great to finally meet you CJ. Thank you again.
As always, I get the most satisfaction watching my training partners Pete K and Jason N put everything on the line during competition. I’m not in the same league as these guys physically but one day I hope to be able to compete at this level. They push me to be the best I can. Thank you guys!
A: 4:58 Deadlifts Unbroken 21, 15, 9, HSPU 21, (9,6), (6,3)
B: 5:17
C: 2000m @ 80% 8:10, averaged 16 s/m
A:
14 min
First time ever doing diane (learned HSPU very recently)
Proud of completing it, next time will be better.
B:
Felt really bad on this one
10:40
C:
7:40
A.
Diane – 5:45
Not a good showing for me. But I guess its the shape I’m in right now.
B.
2 rds only!
Late for work.
5 hrs later:
C.
500m Row x5 (80%-ish)
1 min rests
1:58,1:58,1:53, 1:51, 1:55
A.
Diane
9:57
Had to go to Son’s gymnastics awards banquet. His first year and He qualified for Nationals in CA.(July) Will make for a nice vacation, as we can cruise by Vegas too.
A: 13:33 – 5:51 better than previous run in with Diane
B: 10:21
C: Done
A. 10.38
B. 9.00
C. 8.18