151227 Sunday – “Spaceman”

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: Competition

Mobility: Ankle

Skill Practice Warm Up: After a good dynamic warm up, spend 8 min working up to a max height box jump from standing and/or sitting.

Strength: None

Super Set: None

Metabolic Conditioning: “Spaceman”

For time.

Row (Performance: 1100m, Athletic*: 1000m, Novice: 900m)

then 5 rounds of:

6 jerks (Performance: 135lbs, Athletic *: 85lbs, Health: 55lbs)

12 box jumps (Performance: 24in, Athletic *: 20in, Health: 12in)

then:

Row (Performance: 1100m, Intermediate*: 1000m, Novice: 900m)

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

Scaling Guide: 14 – 20 minutes

Log your results online by clicking here.

Compare to: August 31, 2014

Coaching Tips: Performance row is 1100 meters (not 1000m). Lots of rowing here.  Do your best to not pace the first row too much. Push yourself a bit here through the first 800 of it, then you can slow down, in order to be a bit fresher for your first round of jerks. Step down on the box jumps.  Then the next row is all out.

Optional ‘Cash Out’: none

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