by Mark Divine
Flinch Response
Nov 7 2011 in Workouts by Mark Divine
Baseline: ROM Drills. Run 1 mile, then max push-ups in 2 minutes, max sit-ups 2 minutes, max dead hang pull-ups
Strength: 10 – 8 – 6 – 4 – 3 – 3- 3 Back Squat
Stamina: Chipper: 15 x Back Squat @ 90% 3RM, 200 x weighted Box steps (20″ box w/20# Vest), 800M buddy carry w/ vest
Work Capacity: For time: AMRAP 20 minutes
- 5 x Burpees
- 10 x Dead Lift (225#/155#)
- 15 x Toes to Bar
Durability: Sprints 4 x 200M (:30 second intervals), 100 x arm haulers, plank hold 5 minutes. Active stretch or yoga.
Equipment: Oly set, Vest, Pull-up bar, Box. Welcome to another great week of opportunity. Thanks to Tony Blauer and his team for an incredible Personal Defense Readiness Cert at SEALFIT HQ this weekend. Train hard and stay safe. –Mark Divine
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I tried creating a profile to post in the forums, but it kept telling me “Only lowercase letters and numbers allowed”. I tried every combination I could think of, but it wouldn’t allow any. Is there a problem with the page, or am I the problem?
was thinking something needs to be updated? or maybe your web browser and the server don’t get along. caps lock? but than your post isn’t in caps lock….
anyone know any drills to increase pushup and situp numbers.
@Lisa – Good suggestion with the web browser, I’ll try another one. Thanks!
@Jack – Try using a weight vest for some of your pushup and situp exercises. I did regular pyramids with steadily increasing weight in the vest (started about 20#, finished about 32#) for about two months and my push ups, situps, and pullups increased greatly on my next pt test.
@jack – try http://hundredpushups.com/, you can use the same template to go 100+ if needed.
@jack- One of the ways i heard to increase your numbers especially with push ups is to triple the number you would like to achieve. throughout the day accomplish that number ( the goal tripled). doesnt matter the sets you break it up into just before the days end make sure you get them all in. if that seems to easy quadruple it or more. Of course as with everything else, different things work for different people.
185-225-275-315-315-315-315 squat
Ran 3 miles at lunch