by Mark Divine
Down Under
Feb 6 2012 in Workouts by Mark Divine
Baseline: ROM Drills. 4 Rounds: 10x Barbell thrusters, 10x push ups, 10x sit ups. Run 800M
Strength: 3-3-3-3-3-3-3-3-3-3 Back Squat
Stamina: 5 Rounds, not timed: 5x Back squat @ 85% 3RM, 10x Burpee Box Jumps, 50m Buddy pull w/ heavy band.
Work Capacity: For time do: 25x Push ups, 25x pull ups, 25x sit ups, 25x squats, 50x push ups, 50x pull ups, 50x sit ups, 50x squats, 75x push ups, 75x pull ups, 75x sit ups, 75x squats.
Durability: 3 mile run with 25# vest. 1x max plank hold. Active stretch or Yoga.
8 Weeks to SEALFIT Advanced Training Guide - get the book or e-book from Coach Divine – chalked full of great training information and workouts.
Equipment: Oly set, Pull-up bar, Box, vest. Welcome to week 2 in February. Going to be a great week right? We are getting fired up for the February Academy and Kokoro Camp. Welcome to Nigel and Rowan who just arrived from down under for 3 weeks of training, including combat defense, academy and kokoro…wish them luck! Let’s continue forging mental toughness and our warrior spirit – from the inside out! Train hard & stay safe –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 MindAcademy
Not ready for the work here? Look into our 8 Weeks to SEALFIT Online Coaching
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hey man lets do this boom
can someone explain the buddy pull with heavy band, can a sled be used
I’d say a sled might even be preferable, but the buddy pull needs less equipment. Go for it with the sled I say.
Its was super; 45 min in Work Cap. Killa wod..lol
From the inside out it is! Hooyah coach! Going to be a great week. God Speed everyone. Looks like it is a CWOD + OP WOD day!
It is that kind of day! Just got done with cwod. a.m. opwod, p.m. cwod great day.
Can someone talk me through how to conduct the Buddy pull w/ heavy band exercise?
Get a big rubber band or belt and rope or yoga strap or something and put it around your waist. Then get your buddy to hold the other end. You take off running and pull him behind you while he gives you resistance for your 50m sprint.