by Mark Divine
Small Arms Shop
Nov 5 2011 in Workouts by Mark Divine
Baseline: ROM Drills. 21 – 15 – 9 Wall Ball, hand release push-ups
Work Capacity: 5 rounds for time:
- run 800M
- 30 x Dumbbell hang squat clean (2 x 35# DB)
- 20 x Pull-up
- 10 x 1-arm snatch (5 ea side, 35# DB)
Durability: Core Grinder PT 20 minutes. Active Stretch or yoga
Equipment: Wall ball, Dumbbells, Pull-up bar. Core Grinder PT is any grouping of core exercises done continuously for 20 minutes…such as sit-ups, crunches, side-obliques, v-sit, leg levers, flutter kicks, back extensions, arm haulers, bicycle crunches, and so on. Enjoy your rest day tomorrow. Train hard and stay safe. –Mark Divine
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Has anyone bought the 8 weeks to SEALFIT book yet? Was thinking of purchasing and wanted to know what people are feeling about it first.
dave, I got the e-book version of 8 weeks to SEALFIT recently and it’s a pretty sweet book. I definitely recommend it. It contains a lot of good material that covers every aspect of one’s development. It’s one of those books that everyone should have in their library.