160304 Friday – “Monkey Wrench”

If you’re doing the open, remember to sign up on your Diablo app for your Saturday heat time!

If you’re NOT doing the Open – come watch the fun!! We had some amazing performances by all levels. And, our Comp Team Athletes put on an impressive show – with some athletes battling each other to the last rep.

Anejo is 8th in the world! Reposado is in the hunt for a trip to the Regionals. Come be part of the excitement, every Saturday.

> Member Heats: 9, 10, 12 & 1
> Comp Team Heats: 11 AM

Heat Time Registration

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: None

Strength: 5×3 Push Press – 6 of 14 (5 sets of 3 reps, same weight across, approximately 70-75% of max). Instructional Video Here.

Super Set: 5×5 dumbbell lunge or split squat (5 sets of 5 reps, same weight across).Instructional video here. And more here.

Metabolic Conditioning: “Monkey Wrench

7 minute AMRAP (as many rounds as possible)

8 bumper plate burpee (Performance: 45lb / Athletic: 25lb* / Health: 15lb)

4 weighted strict pull up (Performance: 25lb / Athletic: 10lb* / Health: ring row)

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

Scaling Guide: 3-6 rounds

Log your results online by clicking here.

Compare to: NEW!

Coaching Tips: Move fast on the bumper plate burpees to give yourself more time on the pull ups.  After the first round (or three) the pull ups will become the sticking point and you’ll be able to catch your wind a bit.  Be careful with the bumper plate burpees since it is easy to lose lumbar control (rounded back at the bottom and hyper extension at the top).  The pull ups can be completed with any ‘grip’ you’d like. Avoid scaling to a kipping variation, keep it strict today!

Optional ‘Cash Out’: 20 reps of suitcase lunge with kb, 20 Russian kb swings, 2 rounds

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