160105 Tuesday – Buy Your Post Holiday Party Tickets NOW!

The Post Holiday Party is this Saturday. Please buy your tickets NOW. Everyone needs a ticket so help us out and get them sooner than later.

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: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull-up.

Strength: none

Super Set: none

Metabolic Conditioning: “Skyfall”

4 rounds for time

8 dumbbell weighted pull-ups – kipping is allowed- (Performance: 30lbs, Athletic*: 15lbs, Health: Band assisted)

16 dumbbell power snatches – either hand- (Performance: 45lbs, Athletic: 25lbs*, Health: 20lbs)

50 ft bear crawl

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

Scaling Guide: 6-12 minutes. Scale Up: 45/25lb weighted pull ups and 70/53lb kb hang power snatches, 25′ handstand walk

Log your results online by clicking here.

Compare to: August 12, 2015

Coaching Tips: Wear long pants, or bring something to protect your legs for the dumbbell weighted pull-ups! The knurling on the dumbbell handle can rub your skin raw if the dumbbell slips down mid pull-up. Most people will find it best to hold the dumbbell very high next to their hips and then cross their ankles.  Remember to use the hook grip on the dumbbell power snatches and to alternate hands often. For the bear crawls, move quickly in bursts then rest on your knees. Slowing down and moving slowly just means that you are spending more time under tension and using more energy to go the same distance.

Optional ‘Cash Out’: 60s wall ball, 60s row for cal, 2 rounds

 

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