by Mark Divine
MindBox
Feb 3 2012 in Workouts by Mark Divine
Baseline: ROM Drills. 25x Sandbag squat clean to shoulder -each side, 800m run.
Strength: Work up to 1RM Bench press
Stamina: Chipper, not timed: 20x Bench press @ 90% 1RM, 200x elevated push ups (feet @ 24″), 800m Buddy Carry.
Work Capacity: 10-9-8..1 reps of the following: Man maker (35#/20#), Box Jump (30″), Weighted sit-up (2 x 35# DB).
Durability: 4 Rounds: 60 sec Plank, 10x Russian twist each side (35#), 10x Back Extensions. 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: Sand Bag, Bench, Oly set, DB, Box. February Academy and Kokoro approaching fast. Come join us if you dare. Also looking forward next week to opening our new “Mind Box” at HQ – new room for meditation, qi gong, warrior yoga and combat defense fight science training. Building warriors for 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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On days with scheduled command PT, should I count Command PT as stamina or work capacity (depending on what PT consists of) or should the whole SEALfit WOD be performed regardless?
Dustin I would say that is depending on your body. If you can handle both without overtraining then go for it!
Be smart and listen to your body. If both events are to much for you at this time you will make no progress.
Recovery is key.
Dustin – I have the same problem. I feel it depends on what PT is for that day. Sometimes we’ll just run in which case I will continue as normal, other times we’ll do some retarded high rep bs which ruins my ability to do good full body type stuff later so I will just run, swim or ruck in the evening.
Basically I plan on doing 1 session of endurance and 1 session of str, stam, wc, and stretching per day. On the days we do that in the morning I just don’t get as good of a workout. It’s not a perfect solution but it’s the best one I’ve found so far.