150914 Monday – “Ferrari Dino 246”
- 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: 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)
Scaling Guide: 5 – 9 Minutes
Scale Up: 135/85 and 30/20 Wall Ball
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