Thursday March 16th 2017

 In DAILY WOD BLOG, Workout of the Day, Workout of the Day

Dynamic Warmup & Mobility:  Minute 0 – 20

  • Coaches’ Choice Group Dynamic Warm Up
  • Banded Walks, 30’ lateral + 30’ forward & backward
  • 2 Rounds of the Barbell Warmup
    • 3 Muscle Clean – Position 1
    • 3 Power Clean – Position 1
    • 3 Power Clean + Pause into Squat – Position 2

Strength: Minute 21 – 45

Power Clean + Hang Squat Clean @ Position 2 + Full Clean

Complete 5 Rounds of the complex above.  Start with a Power Clean, hang on to the bar to get organized before hinge over to the second position (off the front of the knees) to complete a Hang Squat Clean. Drop the Bar and reset at the bottom to complete a Full Squat clean from the Ground. That is one set of the five.

Start first working set around 50-60% and work up to a strong effort.  You must be able to successfully catch the clean from the ground in order to move on to a heavier weight. Be extremely careful by keeping your elbows away from your knees.  You should not go over 85% of your max Clean.

Workout: Minute 46 – 60  

3 Rounds of 1 minute max calories on the bike. Rest as needed between rounds

Score: Your lowest Calorie count.


Diablo Strong – Week 3 / Day 2

  • Power Clean + Squat + Pause Jerk 4 x (1+1+2) Last rep @ 60% of your 1 RM C&J
  • 1 Clean Pull + 1 High Hang (Above the Knees) Clean + 1 Clean Just off the Ground (Meaning hover off the ground do not touch the ground) @ 4 x (1+1+1) 81% 1 RM Clean
  • 4×2 Pause Jerks @ 76 – 81% Pause in the bottom of the dip for 2 seconds then drive through the bar to complete the Jerk.
  • Thruster + 5 Second Hold Over Head (From the Rack) 5×1 @ 71 – 76% 1 RM C&J

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 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):

  • Bike
  • 30 Sec Dumbbell Hang Power Clean / 30 Sec Front or Goblet
  • 30 Sec Side Plank Left / 30 Sec Side Plank Right
  • 30 Sec Bicycle Kicks / 30 Sec Prone Plank

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