151228 Monday – “Sickle and Hammer”

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: None.

Strength: 5×3 front squat – 10 of 15 (Same weight from last week, 5 sets of 3 reps, “across,” same weight for each set)

Super Set: 5×5 strict ring dip or weighted ring dip, last set 5+ reps of kipping (5 Sets of 5 Reps – same weight across).

Metabolic Conditioning: “Sickle and Hammer”

7 minute AMRAP (As many rounds as possible)

8 hang power snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 45lbs)

16 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/8ft)

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

Scaling Guide: 3-6 rounds

Log your results online by clicking here.

Compare to: June 10, 2015

Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody.  Hook grip will be key here.  Some people will benefit from doing a more narrow grip because it will tax the hands less.  Be sure to throw the wall balls from the bottom of the ball and not the sides.  Holding it on the sides requires more energy, means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.

Optional ‘Cash Out’: 30s Russian KB swings, 30s toes to bar, 4 rounds

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