160325 Friday – “Drunken Sailor Down Below”

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Transform Yourself NOW!

The Diablo Spring Transformation program is a 12 week event designed to help you make better decisions about nutrition for your health, fitness and longevity. Along the way, you’ll transform your body as well as your mind.

You’ll meet with a Precision Nutrition Coach at the beginning and be part of weekly calls to help keep you on track! You’ll be tested for your body composition and weight. If you’d like before & after pictures, we’ll take pictures for you and keep them private. This program is about making a personal change that is significant to each individual. But we will be awarding the most inspirational male & female transformations, nominated by the participants, based on changes in health, body, mindset, and motivation to the group.

To speed results, Diablo is making available our Diablo F!T Classes to Non Members! You’ll have 24 visits during the 12 week period (For an extra fee). Just 2 visits a week will build your cardio, tighten your core and add strength. Diablo F!T Classes are low-impact, high-intensity, interval based group fitness classes designed for fast fitness results. Every small group class is lead by an experienced strength and conditioning coach with a passion for correct form and proper movement.

Diablo Members Sign Up Here – https://reactiveinc.leadpages.co/diablo-spring-transformation/

Non-Members Sign Up Here – https://reactiveinc.leadpages.co/join-diablo-spring-transformation/


Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: none (list of fun games to play here)

Strength: none

Super Set: none

Metabolic Conditioning: “Drunken Sailor Down Below

AMRAP (as many rounds as possible)

In 5 minutes –

Rope Climbs (Performance: 3 reps, Athletic*: 2 reps, Health: 6 Rope Lay Downs)

then max rounds:

16 Dumbbell Snatches – one hand, alternate R/L as desired- (Performance: 45lb, Athletic*: 30lb, Health: 20lb)

10 burpees

**REST 2 minutes**

In 5 minutes (again) –

Rope Climbs (same as before)

then max rounds starting where you left off last round:

16 Dumbbell Snatches – one hand, alternate R/L as desired- (same as before)

10 burpees

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

Scaling Guide: 4 – 8 rounds.

Log your results online by clicking here.

Compare to: August 28, 2015

Coaching Tips: Do this one in ‘waves’ if you don’t have enough ropes for everyone. Some athletes may want to share a rope since they will need to rest between reps anyway. Use your feet as much as possible on the rope climbs. If your grip gets fatigued during the first round, the second round will be more difficult with all of the dumbbell snatches. Mitigate fatigue by switching hands as needed during dumbbell snatches.

Optional ‘Cash Out’: 100m farmer carry, 400m run with medball

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