DEADLIFTS, PRESSES, LUNGES AND "DEFICIT DIANE"

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SKILL: 3X MAX L-SIT ROPE CLIMBS

STRENGTH: DEADLIFT: 75%X5: 85%X3: 95% X MAX
                       PRESS           "             "            "
                       WALKING LUNGE 3X20

WOD: "DEFICIT DIANE"
             21-15-9
              -DEADLIFT (225#) STANDING ON 4" PLATE
              -HSPU ( HANDS ON 4" PLATES)

Today turned out to be a awesome session, despite a little residual soreness from wednesday. i was able to get two consecutive l-sit rope ascents on my 1st two attempts and one on the last. our ropes are only about 12.5-13 ft, but still felt pretty good about getting two ascents back to back. we started seated on the ground and just butt tapped the floor for the second ascent. next was the deadlifts. my hammies got pretty sore from the power clean/ front squat complex we did on wednesday and i could still feel them on the deads. my last set was at 465#, i pulled the 1st rep pretty decent, thought about a second but decided not to even try. i may have been able to get a second but it would have been ugly. we finished the strength portion with 3x20 walking barbell lunge. we did these last week with 185# and my booty was rocked! so we stepping it up a little and used 195#. these felt significantly easier this week, i really feel that they are helping my legs get stronger individually which i know will transfer over into my squat.

i had about 10 minutes til my next class so we set up for the "diane" workout. the standards were you had to use an overhand grip with no hook grip, stand on a 4" plate, and do the hspu's at a 4" deficit kipping allowed. the deadlifts felt light the whole way through but the deficit put some extra burn and discomfort in the hamstrings and low back, i went 21,9/6, and 9 for my sets of deads. the hspu's were the deciding factor but im getting a lot better with the kip.i was able to get the 21 set unbroken, got though the15 set pretty good but was smoke for the final set. i hit 4, then 2 plus failed rep, then another 2 plus a failed rep then one. my last 5 hspu's took about a minute, i finished in 6:40. i felt pretty solid through all but those last 5 hspu's. off to sf tomorrow for some hill sprints! have a good weekend!