by Mark Divine
Leverage
Aug 19 2011 in Workouts by Mark Divine
Baseline: ROM Drills
Work Capacity: Body Armor: with 20# vest for time do:
- Run 1 mile
- 100 pull-ups
- 200 push-ups
- 300 squats
- Run 1 mile
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
Stamina: 5 rounds: 3 x DL @ 90% 3RM, 15 x Box jump, Hip Mobility Drill
Durability: plank hold 3 x 2 minutes. Active Stretch or Yoga
Notes: equipment – vest, pull-up bar, Oly set, box. Kokoro Camp 18 kick off today. Wish them fair winds and following seas! Train hard, stay safe and have fun! –Coach Divine
hello
RIP MURPH
New to the site. Do you set aside any time for rest in between ROM, WC, Strength, Stamina, and Durability or do you just finish one and set up for the next?
Just to clarify, I have read the FAQ’s and am not wondering about splitting up the work out, just if there’s an RX’d rest in between sections if one is planning on performing all portions.
Take as much rest as you feel you need to. That may be just enough time to set up for the next section, or you might want to take a little more time to rest, work off the lactic acid, and re-hydrate before moving on.
In the past, Coach has occasionally specifically stated to rest at least 10 minutes (or something in that ballpark) between work capacity and stamina sections.
Listen to your body and take as much time as you feel you need, while still getting the workout in it’s entirety done at a steady pace.
I don’t do them as there’s a prescribed rest but I would say feel free to rest as you see fit. I don’t sprint from one into the other I just rest as long as it takes. If i’m about to puke I might rest a couple of minutes before starting the next portion but if I’m completely fine I’ll just casually start the next portion. The point is to push yourself really so just do whatever you feel you can do.
Sending much love and aloha to Joe Stumpf and his team to make it through Kokoro Camp with flying colors. We are chearing for you Joey!!
Hooyah camp 18!!! godspeed… shootout to my buddy Don who’s joining the festivities of the weekend… feed that courage dog brother!
Don’s in this one? Hooyah buddy, don’t have too much fun!
@Dan, there’s not a prescribed rest or anything, but usually about 5-10 minutes is what you should shoot for. WC to STR that is, STR to STA isn’t really a break, just getting everything set up and going into it.
Thanks guys, that’s pretty much how I’ve been going about it so far.
Joey and Don doing well!
– Coach D.
Coach D,
How is Brandon Bonser is doing?
His wife and three,
Gretchen
@Kaye
Joe Stumpf was 283 right?