Diablo does great at Lalanne!
Diablo well represented at the Lalanne Throwdown on Saturday! Here are some of the athletes and judges who made the trek to San Fran. Thanks! (And, yes – I punked my own photo. –jj) Not shown: Jon Ward (judging), Dave D (taking the picture), and others I am sure!
Coach Ben got third overall and Zup got 5th for the scaled!
(As an aside – Alex Rollin who won first place got his start at Diablo years ago. We still claim him as a DCFer even though it has been 3 years or so since he coached for us. That being said, Ben beat or tied him on 4 of the 5 workouts and still got third due to the points system. Alex is a beast!)
Mobility: Shoulder mobs.
Skill Practice Warm Up: Hollow rocks. 3 max effort sets, 1 minute or less.
Workout: Push Press
3 – 3 – 3 – 3 – 3
Metabolic Conditioning Workout: “Carjacked” – For time.
12 strict presses (Advanced: 95lbs, Intermediate*: 53lbs, Novice: 33lbs)
12 push presses (same as above)
12 push jerks (same as above)
100m run *Women's Rx
Scaling Guide: 4 – 6 minutes. Scale up the weight to 115lb/73lb if you think you’ll be in the 4 min or less range.
Compare To: 2012 – 02 – 17
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