150906 Sunday – “Short DB Fran”
- Saturday, September 26th at 12pm
- Saturday, October 24th at 12pm
This clinic is not specialized but for anyone who either wants to try something new and challenging or is planning to participate in a Spartan Race, Tough Mudder, etc.
What the clinic will cover:
- Animal flow/crawl variations
- Wall climbs/muscle up practice
- Stone lifts and carries
- Rope climb technique
- Endurance training workouts
Please register ahead of time. At least 3 people must register for the clinic to happen.
Free for NL Ultra. $20 per session for all other member. $60 per session for Non-members. No refunds. The series can be credited to your account and used toward another clinic(s).
Mobility: Hip Mobility.
Skill Practice Warm Up: Spend 10 minutes working on pistol progressions. Single leg sit to stands, rolling into a pistol, using a counter balance, standing on a box, etc.
Strength: Front Box Squat – Session 13
7 x 1 (7 sets of 1 reps, “across,” same weight for each set)
Super Set: 7 x 3 Half Kneeling Single Arm Strict Press (7 sets of 3 reps, “across,” same weight for each set)
Metabolic Conditioning: “Short DB Fran”
15 – 12 – 9
Dumbbell Thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)
Chest-to-bar pull ups
Scaling Guide: 3 – 6 minutes
Scale Up: Full DB Fran (21 – 15 – 9) with Kipping Pull Ups
Compare to: 14 – 09 – 24
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Stay steady on first round of thrusters. Break up pull ups early and often if you are not going to get through it unbroken. Really use your hips to pop yourself up and get your chest to the bar.
Optional ‘Cash Out’: 800m Run