Wednesday November 9th
22.11.09
“DIANE”
INTENDED STIMULUS
3:00-10:00,
Deadlift loading that can be done for 10+ unbroken reps.
Utilize a handstand push-up variation that can be completed for 5+ unbroken reps.
Previous Diane variations completed on Feb 4th and Apr 16th of this year.
RX
For time:
21-15-9:
Deadlifts (225/155 lb)
Handstand push-ups
LEVEL 2
For time:
21-15-9:
Deadlifts (185/125 lb)
Box Pike Handstand push-ups
or 12-9-6:
Handstand push-ups
LEVEL 1
For time:
21-15-9:
Deadlifts (135/95 lb)
Floor Pike push-ups / push-ups
SKILL WORK
Post workout:
Build to a heavy 5-rep deadlift
STRETCHING
2:00 foam roll lower back
2:00 foam roll upper back
WHITE BOARD BRIEF
Target time | 3:00-10:00
As we move toward the end of the year, we have the classic benchmark workout “Diane”. It’s the first time we’ve seen the traditional version in 2022, but the 3rd variation we’ve completed this year.
Faster athletes will be closer to 3:00, and slower athletes will push between 7:00-10:00. Today, it is okay to use more challenging loads and handstand push-up variations as long as athletes don’t go over 10:00.
As you scale the workout, maintain the 21-15-9 and utilize pike push-ups. This may mean that some athletes who have a handful of handstand push-ups won’t perform any in the workout. These athletes should opt for a more challenging pike push-up.
Athletes should use a deadlift load that they can complete 10 unbroken reps with at the start of the workout.
Post-workout, athletes will build to a heavy 5-rep deadlift. This will be completed on an 18:00 clock from the start of the workout. So, athletes who finish faster will have more time than those who are slower. All athletes should have at least 8:00 to lift.
