Diablo #BackBlast from The Heavy at The Vet 11/4/19

Q: Diablo

PAX: (4) PK, Bob Ross, Plumb Bob, Diablo


SSHs (20 IC)

Mountain Climbers (20 IC)

Copperhead Squats (20 IC)

Thang 1 – The Circuit

After a warm up, each PAX completed a circuit that consisted of 8 different moves, AMRAP for 1 minute.

Halos 25 lb plate

KB Swings (30 lb KB)

Coupon Thrusters

Ruck Plate Front Raises

Band Rows

25 lb DB Curls

25 lb plate front squats

20 lb DB should presses

Thang 2 – Weighted Merkins

PAX then partnered up for an old school merkin challenge, which was for P1 to complete AMRAP merkins with a 25 lb plate on his back. At failure, P2 removes the plate, so P1 could them AMRAP merkins free style. Switch. It’s amazing how hard a merkin can be once the body goes to failure with some additional weight!

Thang 3 – Weighted Dips

PAX kept same partners for some weighted dips. Same as above – P1 to complete AMRAP dips with a 25 lb plate on him. At failure, P2 removes the plate, so P1 could them AMRAP dips free style. Switch. Again, the human body can feel heavy.

Thang 4- Legs

PAX grabbed a weight, and together performed weighted front squats, and then weighted lunges. All kept strict form. Number of reps weren’t important. Full range of motion and work was the goal. Simple. Cold. Effective.


PAX then kept their weight for:

Weighted American Hammers (15 IC)

Weighted flutter kicks (15 IC)

LBCs (no weight – 20 IC)

Weighted Rosalitas (15 IC)

Weighted V-Ups (10)

Weighted American Hammers (20 IC)

PAX finished up with COT. YHC closed it out with words of thanks and humility.

As always, thank you for the opportunity to be a part of THIS.


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