A Date with Diane in my Garage

Today’s WOD at Survival Fitness was 100 Power Cleans with 5 burpees on the minute every minute. I had already done “Grace” twice, 50 Curtiss Ps, and other cleans to get the bar in the rack position this week, so I figured it wasn’t a good idea to go in for the OLY class or the WOD. That’s ok though because it let me do some stuff I’ve been wanting to do.

Strength #1

4 Rounds

• 5-8 Weighted Push-ups (45# plate on back)
• 30s Weighted Plank on hands (45# plate on back)
• 2m Rest

I was by myself, so getting the plate on my back wasn’t the easiest. After the last push-up, it was straight into the plank. I was able to get all 8 reps during each set of push-ups. Probably should have gone to exhaustion on that last set.

Strength #2

5×5 Deadlifts

I warmed up with a set of 10 @ 135# and then used 225#, 275#, 305#, 325#, and 350# for my working sets. These felt really good. It was slow getting the 350# started, but the reps weren’t a problem and my grip never felt like it was giving out. According to a 1 rep max calculator I should be able to do 394#, so maybe I’ll be ready for 400# in 2 weeks when we test it. I made sure to take 2-3 minutes of rest between each set.

WOD

mini “Diane”
12-9-6

• Deadlifts (225#)
• HSPUs

I did this same thing back in June in a time of 4:49, but I had to resort to using an AbMat an even kipping with the AbMat for the HSPUs. Today I didn’t use an AbMat at all and finished in 5:18. The set of 6 at the end was brutal. I had to kip one at a time and come down off the wall to rest. I’m sure the weighted pull-ups and planks didn’t exactly help with the arm exhaustion. The deadlifts weren’t a big deal, but they do fry your back a bit, making it hard to keep a good position on the wall. I broke the set of 9 into 5 and 4, but the 12 and 6 were unbroken.

It had been at least a couple of months since I’ve done any HSPUs, so it was give them some attention.

Finisher

Tabata DUs

These are no joke, especially after doing the HSPUs.