151219 Saturday – “Astro Zombies”

HOLIDAY SCHEDULE – Please check the schedule over the next two weeks as classes have been canceled and hours have been shortened. The best way to stay on top of the changes is to download the Diablo App and pre register for class.


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Context: Practice

Mobility: Hip & Shoulder

Skill Practice Warm Up: Spend 8 min working up to a challenging overhead squat for 1 rep out of the rack.  Plan on hitting that weight for 2-3 ‘sets’.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Astro Zombies”

5 rounds for time. 22 minute time cap.

5 overhead squat (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

10 pull-ups (kipping)

15 lateral burpees over the bar

1 minute rest

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

Scaling Guide: 13 – 19 minutes. Scale Up: 155/103 & Chest to Bar Pull Ups

Log your results online by clicking here.

Compare to: August 15, 2015

Coaching Tips: Only squat snatch the first rep if you feel like the weight is manageable. For most people it will be best if you clean, jerk, put it on your back, then widening the hands to the OHS position. Don’t be afraid to go a bit heavier on this one because each round you go to the barbell, you will have been rested one minute. That being said, FULL DEPTH is required. Do not use a weight you aren’t comfortable going all the way down with. Front squats are a great way to scale this if you have poor mobility. Go unbroken on the pull ups if you can (and not risk tearing your hands). Push the pace on the burpees because of the forced rests.

Optional ‘Cash Out’: none


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