by Mark Divine
Disciple
Jan 9 2012 in Workouts by Mark Divine
Baseline: ROM Drills. Barbell Complex 75#-105# with Burpee chaser.
Strength: Work up to 1RM Front Squat
Stamina: Chipper, not timed: 12x Front Squat@ 90%1RM, 75x Burpee Box Jump, 800m Buddy Carry
Work Capacity: 10 Rounds for time:
- On the minute perform: 5 x Hang Squat Clean (95#/65#), 10 x Kettlebell Swing (55#/35#).
- Rest 3 minutes then perform the following for time: 10x Sandbag Get Ups each side (80#), 20x Pull Up, 30x SDHP @ 75#, 40x Weighted Sit Ups(45#), 50x 2 for 1 Wall Balls.
Durability: 1x 1 Mile Sprint, 1x 800m Sprint, 1x400m sprint, 1x200m sprint. Rest as needed for max effort. 100x 4-Count flutter kicks, 100x Leg Levers. Active stretch or Yoga
Equipment: Wall Ball, Oly set, Box, KB, Sand Bag. Stay focused and make gear transitions as fast as possible. Lots of tools required for this one – so plan substitutes in advance. 2 for 1 wall balls have an additional squat as the ball is in the air. Have fun! –Mark Divine
Do you desire to develop the mental toughness and warrior spirit of a Navy SEAL, but can’t come to a SEALFIT Academy? Check out the new Unbeatable Mind Academy
Not ready for the work here? Look into our 8 Weeks to SEALFIT Online Coaching
RSS
Twitter
Facebook
LinkedIn
YouTube
Vimeo
What’s a good sub for getups?
to clarify for the work capacity..
do 10 rounds of on the minute 5xHSC and 10xKB
rest
the do the next part once?
I’m reading it as 10 rounds of the ‘on the minute’ part and then 10 then 10 rounds of the get ups, pull ups etc…….??? may be that’s to much??
I see it as: 5 x Hang Squat Clean (95#/65#), 10 x Kettlebell Swing (55#/35#) on the minute until you miss a set (don’t complete the set in a minute), then rest and complete the second part for time.
Alright guys I’m new here so bare with me. I just need to know how to work up to a 1RM, I would really appreciate it if someone could help me out. I apologize if this question has been asked over and over again
Hey Donald I would do sets of 5-3-3-2-2-1-1-1, thats how I find my max and its pretty effective
Hey Donald, Fletcher is spot on. after i usually drop all weight except for the bar and burn out…….YUT
Am I reading too much into it? What is a 2 for 1 wall ball?
nevermind…i didn’t see it in the decription until now. Thanks!!
follow the instructions and stop guessing! Two part WC…do 10 rounds of part 1, rest three minutes then do 1 round of part 2 AFAP. If part 2 was also ten rounds it would clearly state that. Have fun. — Coach Divine
Sealfit its good to be back! new PR today 305lb F/S