by Mark Divine
Distinction
Nov 30 2011 in Workouts by Mark Divine
Baseline: ROM Drills. Barbell Complex 75-105# with burpee chaser
Strength: Work up to 1RM Squat Clean
Stamina: Chipper, not timed. 10 x Squat Clean @ 90% of 1RM, 50 x Squat Clean with barbell, 400m Overhead Carry @45#
Work Capacity: Complete AMRAP in 20 min of the following…
- 10 x Push Press@ 95#/65#
- 10 x Pull Ups
- 10 x KB Swing @ 24-32kg
- 100m Run
Durability: 8 x 400m Sprints (2:1 rest to work). 100 x 4-Count Flutter Kicks, 100 x Leg Levers. Active stretch or Yoga
Equipment: Oly set, Pull-up bar, KB. Great work this month everyone. Tomorrow starts the last month of 2011. Looking forward to finishing strong! Train hard, stay safe and have fun! –Mark Divine
Have you seen our new online Unbeatable Mind Mental Toughness Academy?
Not ready for the work here? Check out our Online Coaching (Based on 8 Weeks to SEALFIT)
RSS
Twitter
Facebook
LinkedIn
YouTube
Vimeo
I really like how coach is incorporating things like “overhead carry,” “sled push,” or “tire flips”! New ways to challenge the mind- body!
what does (2:1) rest to work mean on the 400m sprints?
“2:1 rest to work” means that your rest time will be 2x your run time
New to sealfit. Three weeks in and i feel much stronger, and more fit. Everyday is a great challenge. Cant believe more people dont post.
Used to be more discussion here, but I think most of it has migrated to the forums. Every once in a while it’ll pick up.
is the barbell complex just 1 round cause it doesnt say more. im sorry but im new to sealfit lmaoo. and also how many chasers do you do afterwards. thanks guys
do barbell complex (power clean-front squat, push press, back squat push press) six times starting at 75# then do 6 burpees afterwards, then move up ten pounds and repeat for a total of seven reps.
four sets*
Dag nabbit good stuff you whippersnpapers!
Gee willeirks, that’s such a great post!
Seven reps? Maybe I’m on the short bus program but for the warm-ups I thought 4 rounds was pretty standard. 75# (6 Deadlifts, 6 PCL, 6 FS, 6 PushP, 6 Back Squat, chaser 6 Burpees) load up to 85# repeat, 95#, finishing at 105#. Vid here:
http://www.youtube.com/embed/ZfQajtUOtgM?autoplay=1&hd=1&KeepThis=true&TB_iframe=true&height=370&width=640?autoplay=1&hd=1
That’s not just the best asnwer. It’s the bestest answer!
Pin my tail and call me a donkey, that really hpleed.
In regards to Joe’s question it 4 rds @ 75,75,95,105. You Tube will tell you the rest. Good luck
cool!!! thanks for answering guys
No complaints on this end, silmpy a good piece.
If I were a Teenage Mutant Ninja Turtle, now I’d say “Kowaubgna, dude!”
So what does chipper mean exactly? been trying to figure it out and can’t seem to get it. Is it at a moderate pace or just chip at the work out by breaking it into your own sets?
COLMAN: yes, it means to chip away at the workout the best you can. THis is because unless your superhuman, it is exteremly difficult to do everything in a chipper straight though without stop. Thats also why it isnt timed.
Thanks Mike, and for ROM drills is that just like moving your body to warm up. Is there a certain technique in doing it or a time you should do it for.
Warrior yoga, Son! Look it up or ask coach if you can join unbeatable mind. It’s awesome, my flexibility is up after only 17 days.
Didn’t know the forum rules alloewd such brilliant posts.
That’s going to make things a lot eiaesr from here on out.
13 reps + 5 PP
In the complicated world we live in, it’s good to find simple slouiotns.