150208 Sunday – “Plow Blade”

All of Diablo’s locations have a Teen Strength & Conditioning class. This class is a great way for your teen to stay fit during the off season and to help them develop better strength, speed, and agility for whichever sport they play. Just like all of our adult classes safety and technique is our number one priority. Our coaches help scale, modify, or adjust any workout to make sure they have a fun, safe, and effective workout. If you are interested or have questions come at least 10 minutes early to any of the classes to talk with a coach.

Pleasant Hill: Tuesday & Thursday 4:00pm
Alamo: MondayFriday 4:30pm
Benicia: Tuesday & Thursday 4:00pm

Mobility:  Shoulder Mobility.

Skill Practice Warm Up:  Spend 10 minutes working up to a challenging overhead squat (out of the rack).  70% – 90% of your 1RM. Then hit that weight for 2 – 3 sets.

Workout:  “Plow Blade” – 4 rounds for time.

5 overhead squats (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

100m bumper plate farmer carry (Advanced:45lbs , Intermediate*: 25lbs, Novice: 20lb dbs)

15 burpees* (Intermediate: 10 reps, Novice: 7 reps)

2 minutes rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  10 – 16 minutes.  Scale up the OHS weight if necessary.

Scale up option: 135/85 lbs on OHS. Must squat snatch first rep and do unbroken if you want to scale up in weight. Another scale up option is 1 minute rest instead of 2 minutes.

Coaching Tips: Use a weight for the OHS that is challenging but safe.  You should be able to do the first and second rounds unbroken (the 3rd and 4th maybe not if you go really hard on the burpees).  Be sure to really pin it on the farmer carries and burpees, 2 minutes is a lot of rest!

Log your results online by clicking here.

Compare To:  2013 – 07 – 31


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