150424 Friday – “Marco & Pepper”

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 6 (yes only 6) minutes warming up to some challenging bench press reps before doing the strict press.

Strength Workout: Strict Press 3 – 3 – 3 – 3 – 3 (5 sets of 3 rep, “strong effort” – increasing load each round)

Super Set: Single Arm Ring Rows 5 x 6 (5 sets of 6 rep, at the same angle each round)

Metabolic Conditioning Workout: “Marco & Pepper” 7 Minute AMRAP

15 Kettlebell Swings – (Performance: 53lb, Athletic*: 35lb, Health: 26lb)

100’ Overhead Plate Walk (Performance: 45lb, Athletic*: 25lb, Health: 15lb)

15 Jumping Chest to Bar Pull Ups (Health: Jumping Chin over the bar)

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

Coaching Tips: Set yourself up for the jumping pull ups by stacking plates underneath a bar and be careful during the workout that you don’t roll an ankle. You should have 4 – 8 Inches (1 to 2 fists)  in between your head and the bar. Your arms must reach full lockout each time so you will be partially squatting down with bent knees. Make sure you use your legs (Jump) more than your arms.

Scaling Guide: 3 – 6.5 Rounds

Log your results online by clicking here.

Compare To:  New Workout.

Optional ‘Cash Out’: Rest 2 minutes then finish the round you are on then do one more.

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