Salute

Nov 11 2011 in Workouts by Mark Divine

Baseline:  ROM Drills.  Run 800M, then 40 x Sand Bag get ups

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Squat Clean

Stamina:  Chipper:  15 x Squat Clean @ 85% 3RM, 100 x KB Swings (55#/35#), Farmers carry 800M (2 x 55#KB)

Work Capacity:  5 rounds:

  • One Minute Max effort Dead Lift (95/65)
  • One Minute Max effort Hang Power Clean (95/65)
  • One Minute Max effort Push Press (95/65)
  • Rest 1 minute

Durability:  Sprint 10 x 100M (:15 interval). 50 x GHD sit-ups.  50 x Arm Haulers.  Active Stretch or Yoga.

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Equipment:  Sand Bag, Oly set, KBs.   This one is for the Vets – we salute you.  Train hard and stay safe.  –Mark Divine

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