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.
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.
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.
Super Set: None
Metabolic Conditioning: “Spaceman”
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)
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