Tuesday August 16th 2016
Warm up: Group Dynamic Warm up & Banded Walking Drill (30’ Lateral both ways, forward & Backward)
Diablo Strong: 5 sets of 3 Back Squat @ 75 – 85%. Pick a weight that allows you to move fast and focus on bouncing out of the hole. We will be using the same weight for the upcoming weeks.
Accessory: Superset 3 Sets of
- 8 – 10 Back Extentions
- 8 – 10 Glute Ham Raises
Workout: “Pran” (Push Press “Fran”) 21 – 15 -9 or 15-12-9
- Push Press (45/75/115)
- Pull Ups (Ring Rows, Banded)
Competition Programming: 95/135 & Chest to Bar Pull Ups
Diablo F!T: Alternating TABATA (Alternating between 2 Movements every 20 on 10 off)
- Push Ups/ Push up Plank (Push Through the shoulders and hold a tight Hollow Position)
- Pull Ups, Supine Hollow Body Hold
- Air Squats/ Supine Bridge
RomWOD & Skills: Ring Row Variations > Strict Pull Up / Chin Up > Static Hold with Chin above the Bar
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