“Diane”
21-15-9 reps for time of:
Deadlift 100/70kg
HSPU
*Don’t let the difficulty of this workout scare you off. We will have several variations on offer to suit all abilities.
*Check out the video for Chris’s winning effort of Diane at the Australian Regionals back in 2012.
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Warm-up:Run/Row/Skip?Bike 2 minutes 2 rounds of:5 Kip swings5 Muscle Cleans/Clean & Jerk or Sumo Deadlift 2 rounds of:3 Pull-ups5 Power Cleans/Dumbbell Snatch (per side)/Sumo Deadlift high pulls Work technique then increase in weight (5-10 minutes) WorkoutIncrement as far as possible in 20 minutes of:Power Cleans 60/40kg / Dumbbell Snatch (per side)/Sumo Deadlift Highpull x 2Pull-upsRun 200m *Complete 1 Power Clean + 1 Pull-up, Run 200m, then 2 Power Cleans + 2 Pull-ups, Run 200m, etc… Increase in repetitions as far as possible in the 20 minutes. *Dumbbell Snatch or Sumo Deadlift High Pulls (Increase by 2 reps per round) *Weight guide: Choose a weight that allows for some touch & go repetitions. *No pull-up bar- you are on BURPEES with a jump over the barbell!!! Goal: Aim to complete up to 10 repetitions within the given time frame. Photo: Just a regular Dad achieving extraordinary things. Make space and time to dedicate to your health and fitness. Your family will thank you for it!!
