by Mark Divine
Forge
Dec 2 2011 in Workouts by Mark Divine
Baseline: ROM Drills. 3 Rounds @ 12kg: 3 x 1 arm KB Swing each arm, 3 x KB Snatch each arm, 3 x KB clean+thruster each arm, 3 x Pull up.
Work Capacity: For time, 100 barbell burpees @ 75# body weight
Strength: 5-3-2-1-1-1-1-1 Back Squat
Stamina: 4 Rounds, not time. 10 x Back Squat @60% 1RM, 20 x Sandbag Lunges (hold sand bag in front rack position), 50m Farmers Carry
Durability: Run 2 miles at moderate pace. Active stretch or Yoga.
Equipment: BB Burpee: do burpee w/ hands on bar, then perform ground to overhead @ 75% body weight. Train hard, stay safe and have fun! –Mark Divine
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How do you do a barbell burpee?
nevermind haha
why strength work after work capacity? and ” it helps develop mental toughness” doesn’t count seeing as the same amount of work will be done by the end of the workout thus all the ‘mental toughness’ will be gained regardless of workout order.
In a real world scenario you might have your work capacity tested and then have your strength tested. It’d be good to have some training for how to deal with that sort of order. Seems to me like it’s all in the idea of being prepared. Give it a try and you’ll probably find doing a squat 1RM after all those BBBurpees will be a test for your mental toughness as well in a way you maybe didn’t expect. =)
3x mean just 3 reps right?
i hope I won’t get carried away in the Baseline and try 1-arm pullups as well! But this one seems a tough one.
go for it, guys! give it all.
What does the 3×1 mean. 3x pull-ups??? Sorry the lingo is still new to me. I usually work out with someone who knows this stuff but am on my own now. Any help would be greatly appreciated.
3×1 with the kb exersises infers 3×1 arm then 3×1 alternate arm. 3 rounds times 3 pullups each round equals 9 total.
WC: 38:41 gosh, what an asswhuppin!
@J.D. Nice time considering your weight!
Hi SF’rs: It’s been awhile since I’ve posted anything, I’ve been on ‘leave’ for the last 6 weeks. If you’re having any trouble reaching your goals (full potential), the article I posted today might be of value to you. Health! http://www.tightbodybootcamp.blogspot.com