by Mark Divine
Jacob’s Ladder
Nov 4 2011 in Workouts by Mark Divine
Baseline: ROM Drills. 40 x Sand Bag Get ups. Run 800M
Strength / Stamina: Work to 1RM Weighted Pull-up. Then 5 rounds of: 3 x WPU @85%1RM, 20 x Sumo Dead Lift High Pull (75# BB), Buddy Carry 50M
Work Capacity: Jacob’s ladder: for time do 1…10 of:
- Thruster (95 / 65#)
- DB Renegade Row (2 x 40# DB)
- times 100M Row
Durability: 2 mile run @ recovery pace. 50 x GHD sit-ups, 50 x GHD back extensions.
Equipment: Sand Bags, Oly set, Dumb bells, Rower. Sub sprints if no rower. Do 1 Thruster, 1 dumbbell renegade row, and row 100M on the concept 2 rower. Then do 2 thruster, 2 renegade rows, and 200M row. All the way to 10, 10 and 1,000M row. A renegade row is a push-up with hands on dumbbells, followed by right arm row with DB, then push up followed by left arm row with DB. This will take some time, and include a fair amount of pain, so enjoy the short term pain of discipline and that you are avoiding the long term pain of regret. Train hard and stay safe. –Mark Divine
Not ready for the work here? See OnlineTraining
RSS
Twitter
Facebook
LinkedIn
YouTube
Vimeo
This looks like a good one!
3:45am… Let’s start this day off rIght!
Gotta love these ladders
42 min 25 sec RR really suck after thrusters.
No November CWODs??
What a beastly WOD… lats an shoulders r whinning at me haha hooyah coach keep em’ coming! Hope all is good over there on the west coast. I leave for boot in about 30 days then after prep course its Cali bound
Great job everyone!
This is a great book.
One of these days I learn to stop thinking “this doesn’t look too bad” before a SEALFit workout. 43-ish minutes. RRs were killer.
The whole time (well mostly at the end when I was deep into the suck) I kept thinking about Mark’s quote and the short-term pain of discipline. I think I’ll put that one in my toolbox for when things get rough. Thanks for another good one Mark!
40.44
@ Aeron..what is your ship date..i myself am leaving in 34 days..might see you in great lakes