Sunday August 14th 2016 – My Power Supply Coming Soon…

Nutrition is the most important part of becoming fitter which is why we teamed up with My Power Supply. Like us they understand how time consuming it is to make all the healthy meals we want to eat throughout the week. Their chefs prepare fresh meals and deliver them to they gym. There is no more guess work because you pre-order what you would like and when you would like it delivered. They will be here on August 23rd from 5:00 – 7:00 with samples of their food so you can give it a taste. Deliveries should start by the end of the month.

Mobility: Shoulder

Clean & Jerk Skill Warm Up: 2 Rounds of

  • 3 High Hang Power Clean
  • 3 Low Hang Power Clean with a Squat
  • 3 Jerks
  • 3 Jerk Press’
Use an empty barbell for the first round and if it feels lite and fast add a small amount of weight.
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Diablo Strong: Power Clean + Power Jerk 4 sets of 1 rep @ 70%

Accessory Skill Drills: 2 – 3 Rounds of

  • 10 Double Kettlebell Swings
  • Into a 50m Front Rack Carry
  • Into a 50m Farmer Carry

*Start with a couple of light KBs

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Workout: 12 – 9 – 6 For Time

  • Clean & Jerks (45/95/135) 
  • Explosive Jumping Split Lunges (Body weight reverse lunges / Scale by hold onto something if you need the balance help) Stay in one spot, each time you jump counts as a rep.


  • 400m Run

Competition Programming: 105 / 155, Use a 25/45 LBS bumper plate by hugging it to your chest for the jumping lunges.

Diablo F!T: Increasing AMRAP 4 – 6 – 7 (1 Minute Rest between Sets)

  • 8 SB Cleans
  • 100m Farmer Carry
  • 15 DB Push Press
  • 200/400m Run

RomWOD & Skills: Banded Push Up > Ring Push Up > Handstand Push Up

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