Tomorrow is Diane - Although not the worst back workout ever, it can be if you come into it with things already flared up. I know a lot of our backs never recovered fully from the weekend, so if you are going to hit class tomorrow please make sure you get an extensive warm-up in, do not rush it (talking to myself here also..). We will squat again on Saturday, the rest of class is designed to be a cool down for Diane.
Extra work:
EMOM16:
a) 15 T2B
b) 50 DU
c) Rest
d) 2 Squat Clean + Jerks @ 75% 1RM (All 8 reps should be hit flawlessly) (this means 1 C&J, drop...then a 2nd full C&J)
Friday is a full rest day, Saturday will be normal skulls w/ squats + 1 workout.
Quote of the day:
ReplyDeleteTraining Camp by Jon Gordon: Page 41
"The best of the best are willing to do what it takes to be the best. The best don't think about their desire for greatness, they act on it. They have a high capacity for work. They do the things that the others won't do and they spend more time doing it."
I love him. And this:
Deletehttp://youtu.be/d7ErWyhAQzc
Woops I read it too fast and thought (hoped) it was John Gruden.
DeleteYou pick the best quotes CHRIS. Thanks. Love ya.
DeleteSo what you are really saying is :
ReplyDelete2(squat clean & jerk)
#math
I can't believe I made it to the 5:30 am. Thanks to the #supporttextcrew.
ReplyDeletePR'd my Diane time at 3:50 with an old time of 4:57. Happy to know I'm getting better!
EMOM was tough! I substituted 10 strict DB press with 25#'s instead of TGU to go easy on my knee. The last 3 rounds of AD were tough and only got 10-11 cals but happy I could get 12 cals the first two rounds. I need to work on my intensity on that thing, it's the worst! Hollow rocks were fun.
No extra work from the blog but Jenny gave me some PT exercises to do which snuck up on me. Thanks Jenny!
Knee held up well today but still a little wanky. Glad to get 3 days in! Proud of all of you. Can't wait to hang out Saturday!
It was such a great #bcod crew today. Even Jesus came.
DeleteProud of you.
Happy to see your doing good and your knees getting better!!
DeleteThanks K$ and Chels!
DeleteK$ style post today in honor of her demolishing the entire week/month/year/life!
ReplyDeleteI purchased a new vehicle yesterday and after all the hoopla and excitement I feel asleep after watching about 10 minutes of the 8pm Law & Order. I heard on the friendship rumor mill that this morning would be Diane. I knew I wanted a PR and probably needed an extra scoop or 2 too get there. I awoke at 1am with a thirst that could not be satisfied. Until. It. Was.
I awoke at 4:20am to the sound of Nellys Air Force Ones (my alarm - used to be T Pain's 5 O'clock in the morning but since I no longer wake up in the 5 O'clock hour I didn't deem that appropriate as an alarm).
Poured myself 16 oz of water plus 2.5 scoops of c4. I went downstairs. Checked twitter and instagram from the night before. Turned on Sportscenter to watch the Mywish segment. Had a good cry. Texted #TeamTextSupport to help motivate them to attend 5:30am. Brushed my teeth. Put some clothes on. I opted for a red UGA tank with black shorts this morning. Got in my new ride and I have to be honest it was nice driving over 70 mph and not having my steering wheel violently shake (RIP 2000 Accord).
Got to the gym and did my standard band stretches. I didn't know if my shoulders would hold up for 45 HSPUs. I did 5 DLs and 5 HSPU and thought that they were so easy I would do them unbroken. I did 3 DLs and 3 HSPU and I thought I would be forced into 45 singles. As Jeff counted me down I remembered my previous encounters with Diane. I wanted a PR. AND. (wait for it). (still waiting). (I hadn't PR'd in awhile). BUT. I. Got. It.
6:47
DLs all ub
HSPU
6/5/5/5 - the good
4/3/3/2/2/1 - the bad
3/2/1/1/1/1 - the ugly
The second workout is not a cool down. Do not have the wool pulled over your eyes!!!!
Proud of everyone.
Real proud of your well-timed, dramatic use of punctuational pregnant pauses (#alliterations).
DeleteSounds like such a great morning.
I'd be curious to get a summary of the morning's events from Stewie's perspective.
It's like I was there with you this morning. So descriptive.
DeleteDo you have your classic Cash chronology of this workout?
DeleteReally good crew this morning. Comfortable temps, shoulders and hammies primed and ready for action.
ReplyDeleteReally wanted a Diane PR and to go unbroken for the first time.
ReplyDelete(Got. It.)
what an inventive way to announce a PR
DeleteHaha! Proud of you K$.
DeleteSo epic.
Delete(Destroyed.It.)
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ReplyDeletePost Diane EMOM was no joke. Agree with Cash - don't let Jeff lull you into expecting this to feel like a 'cool down'.
ReplyDeleteExtra work was pretty good. Did 10/5 for toes 2 bar, effed up twice on DUs, and C&Js at 155# were far from perfect, but solid.
Time: 16:00
Nice time.
DeleteI wondered if anyone would catch that one. Leave it to the observant educator!
DeleteI really really wanted to complete Diane RXd. Everything was going great until half way through my 21 HSPU I wasn't touching so I swallowed my pride and put a 25lb plate underneath my ab mat :/ finished at 5:32.
ReplyDeleteWOD #2 was not a cool down. Jay was feeling generous so he gave me more cals to do on the AD. But overall I enjoyed the workout.
Extra work: (disclaimer: I probably read the extra 7-8 times before actually understanding what we have to do)
So with that I broke up my T2B in 5/5/5. My DU were super duper broken up. And I only did Squat Cleans @ 105#. Totally forgot about the Jerk part. Sooooo after thinking I was finished and realizing I effed up i did 4x2 SC&J because I'm no cheater. Then finished up with more T2B and muscle up progression. Guess I need to read it a few more times.
Can't go to skulls this Saturday - but I'll probably make morning class!
Swallow that pride like a jello shot!! Wait, what
DeleteMe too Shelb - let's plan to dominate Saturday 8a class together.
DeleteWhat if I told you, Saturday 8am would be better than skulls?
DeleteI called out Sunshine last week for being #workeroftheweek - this week is no doubt OUR BOY Stamos.. the dude is crushing OH squats (with a snatch balance start to every set) and had a H-U-G-E PR on Diane (I think I scared him with my excitement for him, it didn't help that I got no doubt 2 inches away from the back of his head and pumped him with positive man juice… wait.. what? :)
ReplyDelete#workeroftheweekSTAMOS
Hit extra work at 1130 with Captain Kirk and #workeroftheweek - I modified a little bit throughout the day to protect shoulder.. hit 15 ghd's and did squat cleans at 280. Front squats and Squat Cleans are feeling the best they've ever felt… ever.
WOD.. still out for hspu's so I worked wall facing shoulder taps did 22/16/10, I am not good at these but did them with as solid form as my uncoordinated inversion awareness allowed. Finished around 545ish.. Hit 4 extra sets of shoulder taps to get to 100 and they feel better/stronger.
I gotta keep staying inverted to keep my strict/inversion #GAINZZZZZ up. #RIBS-IN!!!
Can't wait to hit Diane next time around which y'all.
https://www.youtube.com/watch?v=rXuKrXzv_5I
#MYGUYS
everybody stop what you are doing and look up that youtube clip
DeleteLove Earl Hebner as referree. The original Chioda.
Deleteby far the best youtube clip that has been posted to this blog.
DeleteJust watched again in its entirety.
DeleteWell that's 13 minutes I can't have back.
DeleteI will say the Rock looked really good and normal-sized back then.
Congrats to Stamos, pairing together a great July! Lots of PRs and still looking as great as ever...sporting by far our best tan.
DeleteLove everything about the blog posts today. Lot of heart in it. Lots of dramatic punctuation. Lots of PRs.
ReplyDeleteWent in and hit the EMOM with the #Workeroftheweek and CSans. Loved it. Had to sub in reverse lunges for cleans. Back still crap.
Bummed my back was not ready to do Diane with the DLs. So Subbed in GH raises. I prefer the deadlifts. Hit all the HSPU unbroken.
5:04.
Did some extra shoulder touches with CSans. Shoulders are fried. Love it.
nice work on hspu's… the all pink unicorn = 20strictUB and the all purple unicorn = 30kippingUB. We see, We must, We WILL!
DeleteCame in today about 2pm, left about 7:30pm...classic 5.5hr session.
ReplyDeleteStarted with the Clean and Jerk from extra work, which I wanted to hit a few more reps on and free of the clock since I have been struggling.
Hit 255, 265, 275, 285 all 3 times, only missed one jerk at 285...Then I did 2 Pause Front Squats at each of those weights, then one set at 300lbs.
Class -- Diane: 5.59 - 48second PR, first time I've done it since regionals. It was a success, however there is much more there. I went for 21 UB and had it, got cocky and kicked off sloppy at 19, kicked right back up to finish. Failed one on the final set at 7, made me a bit nervous but I really wanted to get in under 6 so I maybe over rested to make sure that happened. Always take a good feeling HSPU day though.
Extra class stuff, fine...not bad. Did 15 AD Cals, all around 12-18 seconds, hollows UB.
Since I hit the barbell before class I did EMOM10: 15 T2B, 50 DU. Went UB on everything until the final round of T2B had to do 12/3. Then I rested 1min and did max DUs and PRd at 267, got ~231 in 2mins, which is also a 2min PR. Good day, good 3-day work set.
Click - Click.. Bang - Bang.
DeleteToday was my first time doing Diane RX. I went into it excited about the DL and feeling a lot unsure about the HSPU. Finished in 9:31. Lesson learned? Break HSPU into small sets from the beginning. Oh and I probably need to work on these much more often.
ReplyDeleteAgreed, that EMOM was not a cool down. TGU and air dyne were good, hollow rocks were the worst. Maybe someday I will master those bad boys!
Did the extra work with Mirth and Chels. Used 125 which felt pretty heavy. For T2B, I did the first two rounds unbroken, the last round I broke up into 2 and 3 sets respectively. Not my best double under day, the biggest unbroken set I got was 32.
Overall though, good day and I am SUPER proud of everyone for all the hard work and incredible PRs. Best part of my night hands down was watching #ChuckStrong absolutely SMOKE Diane with a sub 3 PR!
Proud of you.
DeleteDid the 6:30 class today, opted for scaled strict handstand push-ups during Diane (based off of Jay's recommendation and my need to get stronger and better at my Handstand push-ups). Scaled the strict HSPUs with a 25lb plate and an ab mat, did all deadlifts unbroken and finished in 10:59, handstand push-up fatigue is what slowed me down. Cash was definitely right about that Emom after, that was no joke, definetley smoked me!
ReplyDeleteExtra work, if it wasn't for Chuck doing it with me I'm not sure I would have gotten through it. Toes to bar actually felt pretty good did 7/5/3, 10/5, 10/2/3, and then 8/3/1/1/1/1(was pretty tired and didn't want my form to break down too much), DU's were all unbroken, rest was much appreciated, and squat Clean and Jerks @155 felt great.
I am so ready for a full rest day tomorrow though, upper back, lats, and abs are smoked from this week. Great week so far and looking forward to a great weekend of workouts and watching the games!
I am sure you looked as good as I imagined.
DeleteDiane 2:58 40 sec PR need to learn to breath so can hit round of 9 hspu unbroken
ReplyDeleteEmom after was rough air dyne gets me every time
Emom after class same as Clark said may not have finished without him.
T2b 15 Unbroken first 3 rounds
Du unbroken round 1 2/25s other 3 rounds
205 squat clean thrusters
squat clean thruster… dammit chuck - I love you. #psp #proudsquatpartner
DeleteCongrats Chuckstrong!!
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ReplyDeleteI'm so sad I missed today. Sounds like everyone did amazing ! Proud of you all! Getting after it
ReplyDeleteBIG time!!!!