Sunday March 19th 2017
Dynamic Warmup & Mobility: Minute 0 – 15
- Coaches’ Choice Group Dynamic Warm Up
Strength: Minute 16 – 30
Deadlift Accessory work:
This week, we will be taking a break from our Deadlifts and work on developing some Strength in the Posterior Chain through some smaller more isolated exercises. Our upcoming Deadlifts will fall on Thursdays for the next 3 weeks, then we will have another break with a circuit of Accessory movements.
- 3 Superset Cycle
- 10 RDLs 20 – 30% of Deadlift Max
- 15 – 20 Glute Bridges or Single Leg Glute Bridges.
- 20 – 30 Seconds Static Super Man Hold or Isometric GHD Back Extension.
Workout: Minute 31 – 50
For time 50-40-30-20-10
- Double Unders (Singles with a Double under attempt every 20 reps)
- Abmat Sit ups
If you are one of those that gets a raspberry from high volume sit ups, use an extra mat to protect your butt.
Scale up with GHD Sit ups 25/20/15/10/5. Do not attempt to complete all the reps unless you have been doing GHD sit ups consistently.
Cool Down: Minute 51 – 60
Stretch – Calves, Hamstrings & Hip Flexors
Diablo F!T: Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):
- Double Unders
- Sit Ups
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