Coach Phil and Paisley!
Warm up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Box Jump Practice
– Rebounding
– Height
– Overs
Strength/Skill
3 RNFT
2 – 4 x Wall Walks
3 x High Box Jump
Or
Strength
Deadlift
50% x 8
60% x 4
70% x 2
80% x 1
90% x 1
101 – 105% + x 1
This is a max out session. You do not need to use these % to achieve it. Use what works for you
Artist Clue – Oceans
“Diane”
21-15-9
Deadlift 225/155
HSPUs
* 8 Minute Cap
Diane 4:45 (85#/15# db strict press)
I showed up to stay consistent but I didn’t even try to go for my past Diane weight or time – kept it light and kept moving. My hamstring is slowly healing and I can’t wait to get after some serious deadlifting.
Thanks Coach Chris…you are definitely a super man in my book! Up with sick kiddos at night…coaching at the butt crack of dawn! 🙂
Great work All Stars – a few first dates with Diane!And some bell ringing for deadlifts.
Strength: Lifted 245# and got myself a 20# DL PR!! I set a goal for 2019 to be able to DL 250# and I can’t believe how close I am. Felt great today.
Diane: 4:06 (105#) Box HSPU
This is a 1:36 improvement from I last did Diane in December.
I’ve been putting extra time into my fitness this summer and I can really feel it paying off. So happy tonight. 🙂
Great work 4:30, thank you Mike!!
STR: didn’t do the cycle but worked up to an ugly 230#. Need to keep my butt down.
Diane: 5:17 (26 sec faster than last time!)
125#
Box HSPU