Tuesday July 12th 2016 – Cole European

A huge thank you to our team sponsor Cole European. A local family owned business that has been serving the Bay Area since 1963. Next time you need a Range Rover or a 550hp Jaguar F Type make sure to check them out!

Cole European Square

http://www.coleeuropean.com/


 

Barbell Warm up: Clean & Jerk Barbell Warm up (Empty Barbell) YouTube Preview Image

2 Rounds of:

  • 5 Clean Pulls
  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Strict Press
YouTube Preview Image

2 Rounds of:

  • 3 High Hang Power Clean
  • 3 Low Hang Power Clean with a Squat
  • 3 Jerks
  • 3 Jerk Press’

Diablo Strong: Clean Pull Complex  4 sets of 1 @ 76 – 81% YouTube Preview Image

  • 3 Second clean pull to the knees, then 2 second pause
  • 3 Second clean pull to the knees, then 2 second pause
  • Squat clean
  • Pause Jerk

Diablo Strong: Bent over Barbell Rows 3 sets of 10 reps @ 50 – 60% of your 1 rep max Clean & Jerk. YouTube Preview Image

*Deadlift the bar to standing position, then hinge to your second position, then pull the bar to your hip crease keeping your Lats engaged.  DO NOT Kip the bar up or let your shoulders shrug. Keep your shoulders back and down.

Workout: 7 Minute AMRAP

  • 15 Wall Balls (10-8’/14-9’/20-10′)
  • 30 Double Unders

Scaling Guide: 4 – 7 Rounds

Competition Programming: Wall Balls 20-9’/30-10′


Diablo F!t: With a Running clock complete 3 Rounds of:

  • 30 Second Flutter Kick
  • 30 Second Alternating Leg V- Ups
  • 30 Second Bicycle Kick

Then 3 Minute AMRAP of:

  • 15 Wall Balls
  • 30 Jump Rope (Singles/ Dubs/ Crossovers/ Running in place)

Then:

  • 2 x 45 Second Side Plank Right & Left Side  (Modify by lowering the bottom knee)

1 minute Rest

*6 Minutes a round, not including the rest.  20 Minutes Total time.


RomWOD & Skills: This week’s skill is L Sits & L Pull Ups


Thank You to Our Team Sponsors!

Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill

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