by Mark Divine
Beau
Jan 30 2012 in Workouts by Mark Divine
Baseline: ROM Drills. 4 Rounds: Frog Complex with push up chaser (75#-105#)
Strength: 5-5-5-3-3-1 Thruster
Stamina: Chipper, not timed: 15x Thruster @ 85# 1RM, 100x barbell thrusters, 800m, 800M Farmer’s carry (55#).
Work Capacity: Complete 6 R0unds for time of: 10x Frog Jump, 12x Back squat @ 95/65# (clean & Press to back rack position), 14x Pull ups, Run 400M
Durability: 20 Rounds, every 30 seconds complete 1 suicide sprint. 100x 4-Count flutter kicks, 100x Arm haulers. Active stretch or Yoga.
Equipment: Oly Set,Pull-up bar, KB. Welcome back. Hit it hard. Stay safe and have fun –Mark Divine
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“12x Back squat @ 95/65#”
Does that mean do 12 reps with 95lbs and then 12 reps with 65lbs?
No the 65lbs is for women and 95lbs is for men
What are the distances on the suicide sprints?
Hey guys, new to SEALFit so just needed a little clarity on the stamina portion:
“15x Thruster @ 85# 1RM, 100x barbell thrusters”
Is it 15x at 85 pounds? Or is that supposed to say 85% 1RM? And I assumed barbell thrusters just means 100 thrusters with the 45 pound olympic bar?
Thanks for any help!
85% of your 1 rep max on thrusters
Thanks! This is definitely going to break me haha
45# bar, you are correct
what is pushup chaser?
add 6 pushups to the end of the frog complex; 6 of each squat clean, thruster, back squat, back thruster, burpee
Is the farmers carry 55lb each hand or total weight?
each hand
55 per hand
95/65# (clean & Press to back rack position) could someone explain this please
Question: hey guys seems that I might have an injury. Its believed to be an injury of the Patellar tendon. It might have a combination of an injury due to a fall and hitting that spot, then worsening the injury because of the squating and jumping involved in these workouts. Right now im just resting it completely. The only treatment i can think of is just R.I.C.E, any ideas??
tendons are a tricky thing if R.I.C.E doesn’t seem to help after awhile I would say go to a doctor but that is about all that you can do for a tendon
RICE is a good start, but you should probably seek an eval from a good sports med practice if it is painful enough to keep you from working out.
On the squat question or means don’t receive the bar for the squat from a squat rack… Clean the bar from the floor then press it and put it behind your head in the squat position. Once there perform the squats
19:30
A question for you Doug, how did you do that so fast? I went thru unbroken with no rest breaks other than walking about 20 meters from run to jumps and back to run and I was at 21 flat. Awesome time.
24:31
29:24 w/ boots & utes. Wasn’t sure if we were supposed to do it with b&u’s but it sounded like a nice challenge since I don’t do many training sessions with them.