by Mark Divine
Breaker
Aug 5 2011 in Workouts by Mark Divine
Baseline: ROM Drills. Run 800M, then 21 – 15 – 9 Wall Ball, Burpees
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 – 3 Back Squat
Stamina: Chipper: 15 x BS @ 90% 3RM, 200M walking lunge, Hip Mobility Drill
Work Capacity: on the minute, for 20 minutes:
3 x Power Clean(135#)
6 x SDHP (70# / 55# Kettle Bell)
9 x Plyo Box Jumps (24 / 20″)
Durability: 1 mile recovery run. 100 x 4-ct flutter kicks. 100 x good mornings. Active Stretch or Yoga.
Notes: equipment required – Wall Ball, Oly Set, KB, Box. Note the emphasis on the explosive hip opening for the work capacity. Good luck and have fun with this one. –Coach Divine
hello
Ive been looking on this web site on how to decipher the workouts. For example: “Chipper: 15 x BS @ 90% 3RM” …what is “BS” and 3RM?? and im assumeing the “#” symbol represents weight? example:”3 x Power Clean(135#)”
If someone could help that would be awesome or show me where on the website i could find the answers!
BS = Back squat and 3RM = 3 rep max.
3 x Power Clean (#135) (sometimes PC) is 3 reps of power cleans at 135 lbs.
Mike, have you done crossfit before?
Backsquat – S
RM is rep max.
Chipper means taking it pieces at a time without as much intensity as say the Work Capacity. For example if 90% of your 3 Rep Max (3RM) is 200 pounds (# symbol means pounds), then you do that weight 15 times in as little sets as possible, like break it up into 3-3-3-3-3 or whatever.
BS = Back Squat
SDHP = Sumo Deadlift High Pull
If your new to SEALFIT, read the entire FAQ, and educate yourself about the site, exercises, abbreviations, etc. train hard and good luck.
It is OK for me to do the Endurance portion in the morning, since I like my running/cardio and endurance3 right when I wake up, any comments?
What exercise would be the best sub for the SDHPs?
Can you not do them because of equipment availability?
I like it! Developing my “So what” approach to the pain. Still way behind strength wise–but my 10k run pace is below 7:30.
@mike BS= back squat, 90% is just that 90% of the weight you can lift maximum 3 times and yes the pound symbol means 135 pounds.
@rpence you can do SDHP with another olympic bar
Mike, your correct on the weight symbol (#). Generally the Chipper uses the same exercise as the strength portion. So BS is back squat in this case. So that percentage of what you were able to squat 3 times (3 rep max) during the strength portion of your workout. Chipper means you chip away at it. So limited rest. Example would be you get 3 reps on your first set or two and by the end it could be down to sets of one due to fatigue. I believe the goal is ultimately no longer than 10 seconds of rest or so if possible. Hopefully someone will correct any inaccuracies.
@ Mike, Chipper means you chip away at the reps. BS means back squat. 3RM means 3 rep max. # does mean weight.
Mike…Chipper today is 15 BS (Back Squat) using 90% of the 3rm (or 3 rep max you obtained on your strength today) Thus, lets say you did 200lbs for 3 reps…the chipper would then be 15 reps at 90% of 200lbs or 180lbs for 15 reps. It doesnt matter how you get the 15 reps as long as you get all of them.
Each exercise has a different designation – SDHP (Sumo Deadlift High Pull), OHS (Overhead Squat) etc…
# – lbs in US system.
@Mike….BS is Back Squat….3RM is 3 rep max
Whats this? Helpful and informative answers to a question? You guys are getting soft!
this WOD was just nasty!!! The AMRAP gassed me out with those box jumps! Whew!
Starting to like the new site format!
The name on this WOD couldn’t have been more on point. The EMOM for 20 min portion destroyed me. Thanks, Coach!!!
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