workout of the day

Thursday 040122

..

"Diane"

For time:
21-15- and 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. 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."

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Workout Image for 20040122

Mr. Pink strikes again! The Dog Pound's Mr. Pink built these plyo boxes from C/D grade 3/4" plywood ($24 per sheet). One box is 18" high, the other 24". The 6" to 10" booster is not in the picture but it is built like the BFS booster. Edges are stapled and glued, then screwed down as well, making the boxes bombproof. They are totally closed off on the bottom. Both boxes and the booster came from 2 sheets of plywood.