150423 Thursday – “Drunken Sailor Down Below”

Jason making sure Andrews squat is on par during the teen class in Benicia.


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

What the clinic will cover:Intro
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:  Shoulder Mobility.


Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause (at the knees) squat snatch + snatch balance. Ignore percentages and keep it light. Only add weight once the form is great.


Strength Workout: None.


Metabolic Conditioning Workout: “Drunken Sailor Down Below”

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

2 minutes rest after the 5 minutes.

In 5 minutes (again) –

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

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

Scaling Guide:  4 – 7 rounds

Log your results online by clicking here.

Compare To:  2014 – 12– 10


Optional ‘Cash Out’: 30 Double Unders, 10 Wall Balls. 4 Minutes.

If you find yourself doing more than one or two cash outs a week its time to talk to a coach. They can help you choose the right weights and scale movements so you can hit the proper intensity, making these cash out unnecessary post workout.

Recommended Posts