“Reality is created by the mind. We can change our reality by changing our mind”
-Plato
General warm up 5min
Skills
Handstand push ups
Kipping handstand push ups
Specific warm up 5min
“DIANE” prep
3 rounds, EZ pace
15/12 cals row
9 push ups
METCON 10min
“DIANE”
For time:
21-15-9
Deadlifts 225/155
Handstand push ups
Health
Deadlifts 185/125
Box handstand push ups
Note: Diane is a classic benchmark and meant to be short. Aim for approximately 10min, scale accordingly. Friendly reminder that if you don’t have 5 to 10 strict handstand push ups, you shouldn’t be kipping. You must have a good base strength prior to any kipping movements. Don’t skip the basics.
Maintenance/Mobility 10min
Shoulders and posterior chain focus
Pyro weightlifting W2D2
Primer
Snatch balance
3-3-3-3-3
Note: Fixed weight, aim for approximately 50% of 1RM snatch. Technique focus, speed under the bar
5 sets
2 hang squat cleans + 1 jerk
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Conditioning
50 burpees
Weightlifting
Split jerk press 5×5
Gymnastics
30 false grip ring rows
Core
5 sets
15 GHD situps
15 hip extensions
Maintenance/Mobility
ROMWOD
