140916 Tues – Coach Matty & CICO

By bendiablocf

CICO & Matty

Coach Matty and the CICO Crew. If you didn’t know we work with the City of Concord and run them through Diablo’s workouts.


Mobility: Hip Mobility.


Skill Practice Warm Up: Broad jump for distance.


Workout: Power Clean

5 x 3 (5 sets of 3 rep “across,” the same weight each set)

Same weight you used on Friday!

Superset: Single Arm Ring Row

4 – 6 reps each arm adding a long pause at both the top and the bottom of every rep. (As long as you can while still getting in the required rep range. Try adding just a rep per round.


Metabolic Conditioning Workout: -“Dr. Wily’s Revenge” – As many rounds as possible in 7 minutes.

8 right arm kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

8 left arm kettlebell swings

20 foot Walking lunge with kb racked at the shoulder (switch shoulders as desired)

Scaling Guide: 5 – 9 rounds

Coaching Tips: For the swings, keep the shoulder back and in the socket. Don’t let that arm rotate in and risk hurting the shoulder. Keep your chest up and really pop the hips. For the lunges, keep the core tight and don’t take too large of steps. Long steps can make you lose the lumbar curve as you hyper extend the spine because your hip flexor is pulling on your vertebrae. Keep the front knee out over the outside ankle and don’t let it go in or forward past the toes.

Log your results online by clicking here.

Compare To: 2013 – 11 – 30


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