by Mark Divine
Apana
Jan 25 2012 in Workouts by Mark Divine
Baseline: ROM drills. 4 Rounds: Barbell complex (75#-105#) with push up chaser.
Strength: 5-3-3-2-2-2-1-1-1 Clean
Stamina: Chipper, not timed: 15x Clean @ 75% 1RM, 100x DB Thrusters @ 35#, 800m Buddy Carry.
Work Capacity: “Kelly”: 5 Rounds for time of 400m run, 30x Box Jump @ 24in, 30x Wallball @ 20#
Durability: 3 mile run with 20# vest. 50x GHD sit up, 50x Reverse hypers. Active stretch or yoga.
Equipment: Oly Set, DB set, Wall Ball, Box, GHD. Apana is roughly the opposite of life force - toxic release. Let’s keep the toxicity out of our training, language and thoughts – let it out with each FULL exhale so you don’t retain and absorb it. Train hard, stay safe and have fun –Mark Divine
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100x DB Thrusters @ 35#, these always stands for lbs not kgs right?
LBS
power cleans or squat?
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Straight from crossfits FAQ^^
Haha. You can do 100 35kg dumbbell thrusters if you want. Have fun!
I dont know about you all, but my legs are destroyed after this week. Seems like its been all legs every day. I need a chest workout for God sake!
Can someone tell me how many reps we do of each exercise for the barbell complex and the push up chaser?
Andy. At the bottom of the page click on exercise demos and look for Barbell Complex on that page. Pushup chaser means 6 pushups added after each round. Note the rx’d weight for each round is usually 75, 85, 95, 105. Get er done man!
Great, thanks Jr!
If these are caught in the full squat position then why isnt it called squat clean instead of clean.
Clean is the same as saying squat clean.
I did power cleans today, was kind of confused about what that was to, i usually assume if coach says clean then i assume power or hang clean. Since i haven’t worked power cleans in a while i did those
Any suggestions on Reverse Hypers (face down, hanging hips and legs off a table and bringing legs up)? No equipment at my gym that I can pull those off on without some creativity, if I’ve got the exercise right. Just wanted to see what others were doing.
So by DB #35
Im assuming its 2x 35lb DBs?
Can anyone tell me what the exercises are for the Sealfit version of the Chipper is. I have looked online and have found many different variations.
Not to be mean but are there that many people following sealfit that don’t understand the language here. Ryan the chipper is the exercises he puts out, you chip away at the cleans and thrusters in this case. And who cares if it is a squat clean or power clean, last time I checked it is from the ground, extend your hips and get under the weight. CLEAN. Sorry, but read these and just said REALLY.
Work capacity – 31:ish
Dewayne, I feel your pain, bud. BUT….the fact that sometimes Coach specifically says “Power Cleans” and other time “Hang Cleans” and other times “Squat Cleans” begs the question….”What do you mean by cleans?” I don’t think people ask because they don’t want to think or figure it out for themselves…it’s because they trust Coach and want to do exactly what he intends.
Dewayne is right. I bet if you guys used your brains and thought for even a minute or two you would be able to answer the questions yourself without making any posts at all. kg’s or lbs?? Lets see, 35kg would be just over 75 lbs each db, for 100 reps? i dont think so. Hang cleans or squat cleans?? Both are great exercises and will improve and strengthen your abilities which is what we want. A good rule of thumb would be to take your weakest exercise and work on that today. Marks designs these workouts to strengthen the mind as much as the body. So lets remember that.