150422 Wednesday – Spartan Race Clinic
Are you ready to go from Beast Mode to Spartan Mode? Spartan Race is a true adventure that anyone can do, and everyone should try. With course lengths of 3+miles (Sprint), 8+miles, (Super) and 12+miles (Beast) each course is filled with mud, water, and signature obstacles designed to help you discover your inner Spartan. Come kick off your training on Sunday April 26th at 11;30 with our Spartan Race clinic. Expect an array of obstacles that you may face out a race. If this is a challenge you are willing to accept then you may also join Team Diablo for the AT&T Sprint on July 18th. Hope to see you there. AROO! – Coach Riki
Group warm up
Animal flow/crawl variations
Wall climbs/muscle up practice
Stone lifts and carries
Rope climb technique
Long- 20-30 min chipperSpartan Race in July at AT&T Park in San Fransisco is $110 for the afternoon heats. USE CODE “SR0304” to receive a 15% Here is a link to the site: http://www.spartan.com/events/?event_id=501/at&t-park-sprint—san-fran-(stadium)
Please register ahead of time. At least 3 people must register for the clinic to happen.
FREE for No Limits ULTRA members. $10 for all members. Non-members welcome.
Mobility: Hip Mobility.
Skill Practice Warm Up: None
Strength Workout: Back or Box Squat – Session 10.
6 x 3 (6 sets of 3 reps, “across,” same weight for each set)
Superset: Half kneeling single arm dumbbell strict press
6 x 5 (6 sets of 5 reps, “across,” same weight for each set) Start with your weaker side. The knee on the ground should be the same side as the strict press.
Metabolic Conditioning Workout: “Candy”- 7 Minute AMRAP
5 Chest to Bar Pull Ups ( Health: 5 with Band)
10 Push Ups (Health: Ring Push Ups at an angle, No Knee Push Ups)
15 Box Jumps (Performance: 24in, Athletic*: 20in, Health: 12in) Steps up are not Rx.
Scaling Guide: 3.5 – 8 Rounds
*Women’s “As Prescribed” weights and reps (Rx)
Compare To: New Workout!
Optional ‘Cash Out’: 2 Minute Row, 1 Minute Wall Balls, 2 Minute Row.