by Mark Divine
Pala
Dec 19 2011 in Workouts by Mark Divine
Baseline: ROM Drills. Frog Complex 75#-105# with push up chaser
Strength: 5-4-3-2-1-1-1 Push Press
Stamina: 5 Rounds, not timed: 10 Push Press @ 60% 1RM, 10 x Renegade row (2 x 40# DB), 50m Buddy Carry
Work Capacity:
1) As many reps as possible in 10 minutes of KB Snatches @ 24kg (alternate arms as needed)
–3 minute rest
2) 5 Rounds: 200M Row, 200M sprint
Durability: 3 mile run @ moderate pace. 100x Sit ups, 50x Reverse Hyper. Active Stretch or Yoga.
Equipment: Oly set, DB, KB, Rower. Sub as needed. Let’s stay focused this holiday week! Train hard, stay safe and have fun –Mark Divine
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The USSS snatch test. Very cool. Very painful.
200Reps on the USSS snatch test buys respect.
Well first of all this was a great b-day workout (207 in the SSS Snatch test btw). I’ve been doing Sealfit religiously since Sept in preparation for retraining into TACP. Well this program has helped me get a more balanced fitness level. I used to be a calisthenics machine, but my run and ruck kinda sucked. Now my run and ruck are on point. Although my cals have dropped off a bit as far as my max in 2 min go, my ability to do more sets for a longer period of time is alot better. I feel better, perform better, and think I’m on track to perform well at TACP school. I took my PAST last friday and here are my stats. 8:36 mile and a half, 17 pullups, 70sit ups, 68 pushups. I’m gonna get my pullups back close to 25, and my other cals in the 80s again by february.
also, 3 mile ruck with 65# (31minutes and change), 4 miles same weight (43 and change), 8 miles same weight (1 hour 39 minutes)
great numbers man… you will not have a problem with the course. Stay heathly and have fun down there.
For the frog complex, how many reps at what weight?
six reps each weight starting at 75 lbs, then 85, 95, 105.
What is sealfit complex?