Warm Up
500M Row
Shoulder Circuit
10 Push Up
10 KB Swing (5 light/5 heavy)
10 Press (Bar)
5 Deadlifts (light)
5 Kipping HSPU
5 Deadlift (heavier)
2 Strict HSPU

Hamstring floss

Met Con
Heavy Diane

Deadlift (315/225#)
Strict HSPU

Jeremey: 25:42 Rx
Charlotte: 9:40 (Scaled with DB shoulder press and 155# deadlift)

I’ve never actually done regular Diane before so this proved interesting. I shouldn’t have gone 20 minutes for the muscle-up EMOM on Saturday :(. Have a nice big rip in my left hand, which makes deadlifts “fun.” Broke the deadlifts up into sets of 3. HSPU were in sets of 2-3 until I hit round 9. Had to do sets of 1 for most of that round. Still, I’ve never Rx’d something with strict handstand push-ups. Pumped to hit this one even though it was slow!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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