PERFORMANCE
Warm-Up.
Row 1000 meters
Followed by…
12-Minute Mobility for Hip Hinging
Followed by…
Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)
Then…
A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups
Compare your results to March 16, 2020.
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold
When the running clock reaches 15:00, perform the following:
For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats (50/35 lbs)
400 Meter Run
60 Air Squats
400 Meter Run
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
A. 5:40 Rx
B. Done with 45s L-sits
A. 7:04
Not Strict.
My daughter got a huge gash on her face and that ended the workout time.
Did yesterday’s workout.
A. Every 90 seconds x 10
Hang snatch + OHS
80, 85, 95, 100, 105, 110, 115, 120, 125, 130#
Felt good so I went for full snatch at 135# to match my old pre pregnancy PR and made it!
B. 5 RFT
6 OHS 85#
12 T2B
30 Dubs
13:09
Kept a pretty steady pace of about 2.5 minutes per round until the last round.
Yay, congratulations Amber!
Deadlifts up to 255 to prep for Diane.
A. Done with 44 lb kb z press and 225 deadlifts
Deadlifts 15/6, 12/3,UB
Z Press 9/7/5, 9/6, 6/3
7:50
B. Barbell hip thrusts at 325
Pull aparts done with 2 red rogue bands
Lsit done.
1000m Row – Nasal Breathing Only – 4:38 Deadlifts x 5 – 155#, 185, 205 30s HShold A. Strict Diane – 12:02 (3 min slower than last time) Rounds 21, 15, 9 Deadlift @ 155# – 15/6, 10/5, UB L-Sit Strict Press @ 65# – 7/3/2/2/2/singles, 4/2/2/singles, 4/singles ***Those strict press got tough fast! But wanted to get the full range of motion instead of using an abmat under my head like I did the last time. B. 3 sets BB Hip Thrusts x 6 @ 21X1 – 155# / 175 / 195 (kept it light today) Band Pull Aparts… Read more »
Will do the honest version next time. Thanks Candy! Great job as always!
Good work! The strict presses were hard today! I had to quickly abandon my original plan on those.
Great work with those l-seated strict presses!
Can’t get upside down today
Deadlifts 285 3×5
50 # DBs hold over Head for 30,25,20 seconds
Dianne-
6:24
225 DL
50# DB strict press
My pool opened! So I get to swim Monday and Wednesday, I’ll pick one of the Invictus workouts from the past couple days for Tuesday and Thursday.
Today was Monday’s workout:
A. every 90 seconds HSn + OHS
95-115-135-155-165-175-185-195-205/f-205
B. 5 rounds
6 OHS 155#
12 v-ups
30 lateral bar hops
7:04
//Ooooh, the wrists/forearms by the last set of OHS!
Great to hear you got to go swimming!
It was only a hour workout and 2500m total, but better than nothing!
A. Strict Diana 100 kg 5:30
B. Done with 160-170 kg
Fast!!
A. Strict deficit HSPU (increase 1in until failure)
Up to 17in
B. 30-20-10:
Calorie row
Burpee
KBS #70
8:01
C. Strict “Diane” RX
3:07
Great work JT!
Wod: 7:15
1000m row 3:45
3×5 dL
265-285-295
21-15-9
Dl 225-shspu
7:24
Warmup done
3x
5 deadlifts @130kg touch and go
30 secs handstand hold
Went a bit heavier than ‘Diane’ without straps to try and make ‘Diane’ feel a little easier
A. Strict ‘Diane’, 21,15,9
102kg deadlift
HSPU’s
4’29
DL’s done UB, HSPU’s done 15/6, 9/6, 6/3
B. Every 2 mins
BB hip thrusters x6 @160kg
Band pull aparts x30 with green band
L- sit 60 secs accumulated
No time for core workout and haven’t done ‘Diane’ before so didn’t have anything to compare it to unfortunately, but will next time!!
Another excellent day!
Thanks Mike, solid day yourself ?