PERFORMANCE
Warm-Up.
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards the floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Followed by…
Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side
Kettlebell Sumo Deadlift x 12-20 reps
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 30, 2022.
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 – Side Plank x 45 seconds on each side
A. Strict Diane.
5:58 – RX. This is the first time I have ever completed it all strict and also the fastest time I’ve ever done Diane, strict or kipping. Pretty stoked about that.
B. Hip thrusters @ 185 & 205
Strict and quiet enough not to wake toddler Diane
8:35 rx
A. Rx 5:37, 4:08 less than March 30. Smooth deadlift, but still weak shoulders.
B. Hip thrusts @80% of 1RM deadlift
80kg deadlift 21-15-9
Strict hspu 15-12-9
9:30
WU- done
A. Strict Diane- 8:56, haven’t done that workout in a few years, so AB mat HSPU to scale and deadlifts were the easy part 😋
B. Completed
Hip Thrust- 205
Pull Aparts- red band
Plank – done
I kept thinking it was 6 rounds, I should have gone heavier in the hip thrust with only 3 sets 🤦🏼♀️
DL – 21 UB. 15 -9/6. 9 UB
SHSPU – 21 UB. 15- 11/4. 9- 6/3
4:08
A. 7:15 with green band assist for strict hspu last time was 8:29 with green and red band assist. deadlift rx
B. 185# bb/ orange band
back after a week of vacation.
I went off script today to protect my lower back. I tweaked it sling deadlifts last week. I’m feeling better, but I wanted to play it safe today.
A. Tempo bench press 30×1
165×6 reps
B. Four rounds every 8 minutes. 6 minutes of work followed by 2 minutes rest.
400m run then rounds of
4 44 lb kb triceps extension
8 strict pull-ups (alternating probated and supinated)
12 HR pushups
16 goblet squats 44 lb kb
8+20 rounds were pretty even with the last one being the slowest.
A) 9:30 rx
B) 315 for hip thrust
A. For time: 10:10
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225lb Deadlifts
Strict Handstand Push-Ups (subbed for 95lb seated floor presses, still have neuro symptoms when upside down)
Had lots of energy left, did 3 sets of diamond PUs and chin ups (21/15/9)
A. 8:11- shspu done to an abmat on top of a plate. By the end I was doing mostly singles 😩
B. Done- bb hip thrusts 155#
Strict Diane 225
8:15
A. Strict Diane – Scaled 4:57 (1:36 PR) Deadlifts – 15/6, 10/5, UB Pike Push Ups off Box – 15/6, 10/5, UB ***Pike Push Ups went WAY better today than in June 2021 (the last time I did it scaled this way) B. 3 Sets BB Hip Thrusts x 6 @ 21X1 – 175#, 185, 195 Band Pull Aparts x 30 – palms down, palms up, 15/15 each way Side Plank x 45s – Hands, Elbows, Hands ***Kept the hip thrusts conservative to mind the hip..which had no issues..but tomorrow hasn’t come yet. Fairly happy with todays work considering 3.5… Read more »
Nice PR, congrats!
Nice work Candy, glad to see the PR!!!
A. “Strict Diane” – 4:15
Outstanding time Adi!!
Strict Diane
Sub HSPU w/ pike push ups up a 60″ box
6:26
60″ box..damn my feet wouldn’t even reach the top! Great work Alban!
Strict Diane @185
11:56
Last time 13:11
Outstanding improvement Shan!
Strict Diane 8:23 one abmat, 155lb
Nice work Cindy!
A. 21-15-9
Deadlifts 225#
Strict HSPU off 24″ box
2:34 (1 sec PR over last time, everything UB)
B.
1 – Elevated Hex Bar DLs 5 reps (440/490/520)
2 – banded pull aparts 30x
3 – side planks 45 sec/side
In the PM might be able to sneak in Core & Gymnastic Workout 1 for this week’s Invictus Gymnastics Programming. Busy day in the clinic and at the university for treatments as well, here comes college sports season!
Holy Smokes Getty..did you even put the bar down when you did the HSPU? 🏎💯💥
thanks, barbells make me happy…working on getting high volume strict HSPUs, one day!
What’s a good alternate for handstand PUs?
Pike push ups
Pike Push Ups or Pike Push Ups off a box jump
A) 13:42
It wasn’t pretty but first time completing strict Diane.
I’m not sure these benchmark workouts are ever pretty…but one should always be working safely…nobody wants to read about an injury! Congrats on your first completion of Strict Diane..Great Work Zach…welcome to the club!