Tuesday March 21th 2017

Dynamic Warmup:  Minute 0 – 20

  • Coaches’ Choice Group Dynamic Warm Up
  • Banded Walks, 30’ lateral + 30’ forward & backward
  • After Warm up, spend some time with some wrist progressions
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Strength: Minute 20 – 40

Overhead Squats or Modify with Front Squats

  • 10 – 8 – 6 – 4 – 2

Start this off with a little Barbell Warm up to get your shoulders engaged and the bottom of the squat available:

  • 2 Rounds of:
    • 3 Back Squats – Modify with Front Squat
    • 3 Behind the Neck Press (OHS Grip) – Modify with Front Rack press
    • 3 Overhead Squats – Modify with Front Squat to Strict Press

Once you are warmed up, start off with a Set of 10 Unbroken overhead Squats. You may add weight if your overhead position is good. Only allow your squat depth to go as low as a good overhead position will allow. If you are unable to get below parallel with a safe overhead position, modify with the front squat.  

After your set of 10, you may increase the weight as the reps decrease. Keep in mind these reps need to be unbroken so be careful with the amount of weight you jump each up set.

At the end of each set, DROP YOUR BAR in front of your body instead of trying to lower it back down behind your neck. Have your lifting partner help you get it back up into the rack.

Workout: Minute 41 – 60

For time:

  • 1500m Row
  • Rest 2 Minutes
  • Row 1000m Row
  • Rest 1 Minute
  • 500m Row

Diablo Strong – Week 4 / Day 1

  • Tall Snatch 1 – 1 – 1 – 1 (Standing tall, push through your feet and pull yourself under the barbell receiving in the squat)
  • Snatch High Pull + Power Snatch + Position 2 Hang Squat Snatch 3x(1+1+1) @ 74 – 79%
  • Snatch Deadlift 3×3 @ 97% 1 RM Snatch (Pull to the 1st position with a 3 second tempo. Wait at the top of the first position until you feel powerful with the weight distribution in your feet, Finish the pull on the 3rd Rep of every set)
  • Pause Back Squat (3 Second) 4×3 @ 84%

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):

  • 30 Second Goblet Squats / 30 Second Goblet Squat Pause Squat – Drop weight to stand up if you can’t maintain a good upright torso, or modify by holding something to sit in a good paleo chair
  • Row
  • 30 Second Push Up / 30 Second Push up Plank – Challenge yourself to walk your hands out
  • Row

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