Saturday June 11th 2016

Mobility: Hip (LAX Ball in glutes and Banded Hip Flexors YouTube Preview Image

Skill: Spend 10 minutes working up to a Double banded Deadlift.  *Use a band by laying it over the bar, and standing on the band with both feet.  This will make the Deadlift harder at the top, vs pulling a heavier bar from the ground to get the same stimulus at the top.

Workout: 4 Rounds for time of:

  • 5 Deadlift (135/155/225),
  • 10 Hands off deck Push ups (Use a Band for assistance if  needed)
  • 5 Deadlifts (Same)
  • 30 Double Unders

*Scaling guide: 6-9 minutes.  If completed with 4 rounds in under 6 minutes, do a 5th round.

Cool Down:  400m walk followed up with cool down stretching.


Diablo Fit

EMOM for 10 minutes

  • 6 KB High Pulls
  • 4 Burpee Bar Touch (or scale up to a burpee pull up or burpee bar muscle up. Adjust the repscheme accordingly)
  • 15 double unders

Rest 1 minute then 3 rounds of E3MOM.

  • Row (400/450/500) Rest until the 3 Minutes is over.  *Try and hit the same time for each distance.
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