04/09/2021

"DIANE"

FOR TIME

21-15-9

Deadlift RX (225/155) scaled (155/105)

Handstand Push-up

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

OPTIONAL FINISHER

3 SETS

15 Diamond Push-Ups

15 DB or BB Skull-Crushers

(Athlete Choice, Light)

-Rest 1:30 b/t Sets-

ADJUSTING

*Reps, Loading, Volume*…

Strength -- Be aware of loading for all athletes, today is not meant to be a 6RM. Keep the goal in mind: work up to and past

intended workout weight.

Workout -- Be aware of the loading on the barbel for athletes today, these should be moderate weight not heavy. We want

athletes to break their reps up into no more than 3 sets so that means 7’s, 5’s, 3’s tops! We also want to be aware of HSPU

volume and adjusting depending on the athlete. Athletes that are still working on capacity can complete 15-12-9 or 12-9-6.

If you have athletes that are more advanced, have them complete the allotted reps strict, or have them complete 15-12-9

strict HSPUs. New athletes defaulting to a DB Push Press should pick a DB weight that will force them to break...few

athletes are going unbroken on their HSPU so there should be a similar mindset for DB Push Press!

*Movement Adjustments*...

Deadlift -- If unable to DL athletes can work on Back Rack Reverse Lunges, Weighted Good Mornings, or Split Squats for

the Strength and DB Suitcase Reverse Lunges in the workout. If defaulting to the RL’s increase the reps to 36-26-16.

HSPU -- See the Option 1&2 for the HSPU as your first line of adjustments. Another adjustment I like to give my athletes is

to have them complete Pike Push-Ups from a box with either their knees on the edge or from their toes. If unable to press

OH try a HR Push-Up.