Tuesday 040629

How many rounds in 20 minutes of:

Walking lunge 50 ft.

5 Handstand push-ups

Monday 040628

For time:

30 Pull-ups - 60 Squats

25 Pull-ups - 50 Squats

20 Pull-ups - 40 Squats

15 Pull-ups - 30 Squats

10 Pull-ups - 20 Squats

5 Pull-ups - 10 Squats

"Elizabeth"

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

"Diane"

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

"Grace"

"Grace"

Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Tuesday 040622

For time:

30 Muscle-ups or 60 pull-ups and 60 dips.

Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.

Monday 040621

Back Squat 3-3-2-2-2-1-1-1-1-1 reps.

Sunday 040620

Row 1000 meteres

Kettbell swing 50 reps, 1.5 pood

25 Sit-ups

Row 750 meters

Kettlebell swing 40 reps, 1.5 pood

20 Sit-ups

Row 500 meters

Kettlebell swing 30 reps, 1.5 pood

15 Sit-ups

Friday 040618

8 rounds of:

Run 400 meters

Rest 90 seconds

Thursday 040617

Snatch 3-2-2-2-1-1-1-1-1 reps