Monday, 26 November 2012
Diane: 21-15-9 rft
Deadlifts @ 225lb (sets broke down as 11, 5, 5 - 5, 5, 5 - 5,4)
Push presses @ 95lb (5, 6, 5, 5 - 5, 5, 5 - 5, 4)
Time = 12:54
Because I can't do handstand push-ups, I substituted presses instead. The last time I did Diane - with Paul - I used military presses, but today I went for push presses with more weight. The reason for trying this is because a few of the YouTube Diane videos show some athletes doing a kipping type of motion for the handstand push-ups, and I thought push presses might be a good approximation of that movement. My time ended up being quicker by 6:45, so perhaps I could have gone heavier on the push presses (the deadlifts were RXed).
The second routine was yesterday's main site WOD.
5 front squats @ 125lb
4 front squats
3 front squats
2 front squats
1 front squat
Time = 13:14
The demo video stipulates using 65% of a 1RM for the front squats. I can't recall ever going for a 1RM, so I used my heaviest ever weight - 175lb - and did a little over 70% of that. That would have been 122.5lb, so I rounded up. The front squats were just breaking parallel and actually felt quite easy. This enabled me to do all the reps with good form; i.e. elbows up. The pull-ups, however, really took my breath away and slowed me down.
Overall, a good, sweaty workout today!