151107 Saturday – The New Diablo App


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Mobility: Ankle Mobility.

Skill Practice Warm Up: After some practice and a warm ups with the bar, each minute on the minute for 5 minutes, perform 1 pause squat snatch (pausing at or just below the knee) + 1 hang squat snatch. If you have blocks, use them for a double instead of doing the pause and the hang.  Keep the weight fairly light (40-60% of your max).  If you feel like you went too light, add a “rep” to each minute.

Strength: None

Super Set: None

Metabolic Conditioning: “Helen”

3 rounds, For time. 18 min cap.

400m run

21 kettlebell swings (Performance: 53lbs, Athletic: 35lbs*, Health: 26lbs)

12 pull-ups

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 8 – 14 minutes. Scale Up: 70lb /53lb kettlebell swings & Chest to Bar Pull Ups

Log your results online by clicking here.

Compare to: August 20, 2015

Coaching Tips: Pace the first run, go much slower then you think you should, it will save you for the rest of the workout. Also break up the kettlebell swings before failure, as you should save some of your strength for the pull-ups. Push the pace, as you are finishing up the pull-ups, because you will have long rest (on run) from pulling motions. Focus on using your hips to get the kettlebell up, and excess pulling with the arms will slow you down on pull-ups.

Optional ‘Cash Out’: None

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