151226 Saturday – “Kudra”

Saturday January 9th, 2016

It’s been 10 years!! Come celebrate with Diablo at our legendary Post-Holiday ParTaaY!

This year, we’re taking down the Alamo Grill – the entire bar & restaurant – to celebrate. The Alamo Grill is a new upscale bar & grill with a fantastic drink selection, including craft beers & ciders on tap, and award-winning menu items including gluten-free selections.

Holiday-Party

Location: Alamo Grill (3160 Danville Blvd)

Attire: Saturday night dinner & dance

Food & Drink: Everyone will have 2 menu selections and 1 drink

Come spend a fun evening with your Diablo team and our amazing community! You do not want to miss this one.


Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 min working up to a challenging single arm deadlift.

Strength: 2-2-2-2-2-2-2 Deadlift (Strong effort, 7 sets of 2 reps, adjust load after each set)

Super Set: none.

Metabolic Conditioning: “Kudra”

6 minute AMRAP (As many rounds as possible)

5 ‘heavy’ thrusters (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs)

5 sumo deadlift high pull (same)

5 20ft lateral shuffles (down and back = 1 rep, touch ground with 1 hand)

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

Scaling Guide: 3 – 5 rounds, Scale up: 135/85lbs

Log your results online by clicking here.

Compare to: August 27, 2015

Coaching Tips: Push the pace on the barbell since the lateral shuffles can only go so fast. Real ‘go-getters’ can try to transition from the last thruster right into the SDHP (but don’t be stupid and hurt yourself if you can’t do it efficiently). Be sure to keep good back and shoulder discipline on the sumo deadlift high pull!  If you are rounding the back or internally rotating the shoulder, slow down or drop weight.

Optional ‘Cash Out’: With a partner – 30 wall ball, 60 double unders, 3 rounds

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