Saturday March 18th 2017 – 17.4

17.4 Open Heat Schedule – Please sign up using the Diablo App or MindBody

Friday Nights – Judges Only, Pleasant Hill: 5:30 – 7:00 PM

Saturday, Pleasant Hill: 9:00 AM – 1:00 PM

Sunday, Alamo: 9:30 AM – 11:30 AM


Coach Carrie will be lifting in the 48kg A session on Friday around 6pm in Reno, NV at the American Open. Find the live video links here – http://www.teamusa.org/USA-Weightlifting/Events/2017/National/AO1 and tune in to see her lift.

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Dynamic Warmup & Mobility:  Minute 0 – 20

  • Coaches’ Choice Group Dynamic Warm Up
  • Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 40

Front Squat 5 – 5 – 5 – 5 – 5

Warm up with a set of 5 with a 3-5 second count into the bottom of the squat, then spring  up out of the bottom. Then work up in larger incremental jumps with sets of 2-3 Reps until you reach about 65% of your 1 Rep Max. Then continue to Build up to a Strong Effort.

Workout: Minute 41 – 60

For time:

  • 900/1000m Row
  • 30′ Forward & Backward Lunge (60′ Total)
  • 500m Row
  • 30′ Forward & Backward Lunge
  • 250m Row

Diablo Strong – Week 3 / Day 3

  • Snatch 6×1 @ 71% 1 RM Snatch
  • Power Clean & Power Jerk 5x(2+1) @ 76% 1 RM C&J
  • Front Squat Work Up to Single @ 88% Then, 3×3 Drop Set 20/30 lbs
  • Push Press Paired with Bent over Rows 5x(3+8) @ 71%

Our Diablo Strong Classes meet in Pleasant Hill Tuesday, Thursday, and Saturday & in Alamo on Sunday Morning or you can always set up Custom Coaching Sessions with one of our Olympic Lifting Coaches HERE.


Diablo F!T: Complete 3 rounds starting every 7th minute.

  • 8 Walking Lunges Lunge – Scale up with a Front rack or a single Dumbbell
  • 8 Front Squat
  • 1000 – 1200m Row (Should finish the row in 3 – 5 Minutes)

Challenge yourself by going heavier on the Lunges / Squats


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