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Daily Workout

150914 Monday – “Ferrari Dino 246”

By September 13, 2015 No Comments
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: Shoulder Mobility.

Skill Practice Warm Up: None.

Strength: Overhead Squat 3-3-3-3-3 (3 sets “strong effort” – increasing load each round) Start each set with a heaving snatch balance as the first rep of the three.

Super Set: 10 – 30 Hollow Rocks (If you can’t do a perfect Hollow Rock, hold a hollow position or ‘Dead Bug’ for 15-30 seconds)

Metabolic Conditioning: Ferrari Dino 246” 4 Rounds for Time.

6 Overhead Squats (Performance: 115lbs, Athletic*: 65lbs, Health: 55lbs Front Squat)

8 Toes to Bar

12 Wall Balls (Performance: 20lbs/10ft, Athletic*: 14lbs/9ft, Health: 10lbs/8ft)

100m Sprint

Scaling Guide: 5 – 9 Minutes

Scale Up: 135/85 and 30/20 Wall Ball

Log your results online by clicking here.

Compare to: New Workout!

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

Coaching Tips: Squat snatching the OHS does count as one rep of overhead squat. Try and do this one as ‘unbroken’ as possible and make sure you hustle between movements.  A lot of time can be lost if you ‘stroll’. Make sure the 100m sprint doesn’t turn into a ‘jog’.

Optional ‘Cash Out’: 1 min double unders, 1 min row, 2 rounds

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