160331 Thursday – “Goose”
If you missed last nights meeting we will have 2 Make Up Meetings:
Saturday April 2nd at 11:00 am & Thursday April 7th at 7:00 pm
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: Hip (playlist video here)
Skill Practice Warm Up: 8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form)
Super Set: none
Metabolic Conditioning: “Goose“
21 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6 – 12 minutes, Scale Up: 135/85lb bar
Log your results online by clicking here.
Compare to: NEW WORKOUT!
Coaching Tips: Have a plan to break up the first set of snatches into equal chunks. After the first set of burpees, see how the second set of snatches feels. If you have more gas in the tank, start pushing the pace here then cruise the 15 burpees. Pour it on for the last set of 9 snatches and the last set of burpees. Avoid using a muscle snatch with press out and use a legit power snatch. The shoulders are going to get overloaded with that combined with the burpees.
Optional ‘Cash Out’: 30s of jumping chest to bar pull ups or muscle ups, 60s of double unders, 3 rounds