by Mark Divine
Discipline 2
Nov 16 2011 in Workouts by Mark Divine
Baseline: ROM Drills. Frog Plex 75 – 105# w/ burpee chaser
Work Capacity: AMRAP 20 minutes
- 5 x Pull-ups
- 10 x Push-ups
- 15 x Air Squats
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
Stamina: 5 rounds, not timed: 3 x FS @ 90% 3RM, 20 x 4-count mtn climber, buddy carry 50M
Durability: Sprints: 4 x 400M (:45 interval), 4 x 200M (:30 interval), 4 x 100M (:15 interval). 100 x 4-ct flutter kicks, 100 x leg levers. Yoga or stretch.
Equipment: Oly set, Pull-up bar. Train hard and stay safe. –Mark Divine
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Anyone elses shoulders screaming at them?
hell yes. strict press monday, HSPU and pushups yesterday. wouldn’t have it any other way though. hooyah
Roger that man!
Just started this 2 days ago , but what is 90% 3RM, and is FS also front squat ?
90% of 3RM means this:
3RM= 3 rep max (you can do 3 reps at this weight, but probably not 4)
Work up to a 3 rep max on your front squat. Make sure that your hip crease goes below your knee for full depth.
Then, take your 3 rep make and take 90% of that (example: 315 lbs 3RM
315 x 0.90 = 283.5 lbs) I round up. 285 lbs working weight.
Train hard (and safe)
I’m wanting to get started with SealFit but what if we can’t do these exercises? I’m very experienced in working out I just haven’t for 2 yrs after being injured with the Marines in Iraq in 09′. I finally got cleared by my therapist to get in the gym but my body is not where my mind is. I’m in ok…shape but not even close to SealFt. Help!
Check out “8 Weeks to SEALFIT (eBook)” or sign up for the Online Coaching Program.
Scale it to what you can do mate, less weight, maybe less reps on the body weight exercises, less distance on the sprints etc. As you get stronger start to up it
What is a leg lever?
I need an explanation of the Frog Plex sequence.