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Daily Workout

160125 Monday – “Diane”

By January 24, 2016 No Comments

Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: none

Strength: 3-3-3-3-3 bench press or floor press (5 sets of 3, increasing weight)

Super Set: none

Metabolic Conditioning: “Diane”

For time (21-15-9 reps)

Deadlift (Performance: 225lb, Athletic: 155lb*, Health: 95lb)

Kipping Handstand Push-ups (Performance: 21-15-9, Athletic*: 15-12-9 to one abmat, Health: 15-12-9 dumbbell shoulder press)


Alternate variation “Pirate Diane”: row 15-12-9 Cal instead of 21-15-9 Deadlifts

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 9 minutes. Scale Up: 4/2″ deficit HSPU and 275/185 deadlifts

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Compare to: online

Coaching Tips: Move fast on the first round of Deadlifts.  For some this could mean large unbroken sets (just watch the bouncing), for others it will mean smaller sets with lots of dropping from the top.  For the first round of HSPU, significantly pace the first 21 reps. Use the 15s round of deadlifts to make sure your form is good and to give your shoulders a bit of time to recover.  If you shoulders are feeling good on the second round of HSPU, pick up the pace a bit, but you should always stay 1-2 reps away from failure.  Pace the last round of deadlifts according to how your shoulders feel.  The entire time, make sure there isn’t any hyperextension of the lumbar – at the top of the deadlifts OR on the HSPU!  You must have a stable controlled midline or SLOW DOWN.  If you still can’t get it under control, progress back to a lighter load or easier version.

Optional ‘Cash Out’: Open Prep (11.1) – 30 double unders, 15 hang dumbbell or kettlebell snatches, 5 minutes


Jordan’s Bodyweight Bonanza Week #3:

Perform each of the following 2-4x this week!

V-Ups: 5 sets of 10-15 reps
Elbow Taps: 5 sets of 10-15 reps
Hinge Row: 5 sets of 5 – 15 reps
Wall Walk: 5 sets of 2-5 reps

Check out all the Bodyweight Bonanza videos on our YouTube Channel Playlist!

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