150906 Sunday – “Short DB Fran”

This Spartan Training Clinic will be a two part series covering “Spartan Race” movements in detail.  The first class will establish a baseline; warm up, skill sessions and lot of running (4 – 5 miles) geared toward obstacle endurance training. The second clinic will re-test what you learned in class 1 and see how much faster you got with the help of the endurance weekly runs.
Dates the clinic will meet:
  • Saturday, September 26th at 12pm
  • Saturday, October 24th at 12pm
During the weeks between the sessions the group will met up for endurance runs with coach Riki.

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

Log your results online by clicking here.

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

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