by Mark Divine
Tighten up
Dec 7 2011 in Workouts by Mark Divine
Baseline: ROM Drills. Frog Complex 4 rounds 75 – 105# w/ push-up chaser
Strength: Work Up to 3RM Deadlift
Stamina: Chipper, not timed: 20x Deadlift @ 90% of 3RM, 40x Box Jump @30in, 400m BW Farmer walk (walk 400m with a body weight barbell back racked)
Work Capacity: 10,9,8,7…1 of the following:
- Squat-Clean & Press (95/65#)
- Pull Ups
- 4-count mountain climbers
Durability: Run 3 Miles in a 20 to 25# vest or body armor. Active Stretch or Yoga.
Equipment: Oly set, Box, Pull-up bar, vest or armor. Train hard, stay safe and have fun –Mark Divine
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So for the Strength part, when it says work up to 3RM does it mean you start at a low weight or start at your 1Rm?
I would think that it means to start at a low (warm-up) weight, working up to a weight that you can lift only 3x. Just for example – not recommending this to you:
10 reps 95#
8x 135#
4x 185#
3x 225#
3x 250#
3x 315#
This should be fun…
HOOYAH hey, just another easy day!
What is a pushup chaser and for the farmers carry, does he mean walk with a barbell?
@Tim: 1) pushup chaser means do a set of pushups after each frox complex (I normally either do 10 1-armed pushups each arm or 30 perfect pushups). 2) It is Farmer’s Walk, not farmer’s Carry. and yes, walk with a barbell (# body weight).
Thanks brother.
Please explain frog complex and pushup/burpee chaser!
A good video explanation of the Frog Complex-
http://www.youtube.com/watch?v=X9x5WgQly7U
As the video description states,
“Frog complex: squat clean to thruster to back squat to thruster. One set is repeating this 6 times before putting down bar. Work from 75lbs to 105lbs. Increase 10lbs each set. 4 sets total.”
Just throw six push-ups onto the end of each set for the “chaser.”
@ Roger: Frog complex : Full BB squat clean to push press to back squat to behind-the-head push press. Complete 6 reps of the series for one set. Start at 75# on the bar for the first set and increase the weight by 10# after each set – ending after four sets with 105#. See above for push-up chaser description.
December 7, 1941
Please let’s not forget.
Awesome WOD. I’m always destroyed on Wednesday
So I was wondering, when I do pullups I can do about 20 strict in a row and a lot more if I kip. The thing is, I feel like my work capacity is way higher if I kip, especially for sets where I’m doing amrap or like a tabata pullup type thing. Is it more appropriate, as a SEAL gunnabe, to kip and keep everything flowing, or to struggle through pullups at a slowe pace? It just sucks when after fifty some in a row I get down to like, 5 or 6 per effort.
Thanks for any input.
for the work capacity you probably want to kip for the metabolic effect. we will often do WODs with strict pullups and weighted pull ups for you to focus on your strict form but for the work capacity portion, you’re trying to do as much work as you can as fast as you can so it’s more appropriate to kip. i was actually surprised because for a few weeks straight i really didn’t do any strict pullups but my max stayed about the same. There’s alway a good argument that comes about regarding strict vs. kipping but since you can already to 20 strict, you’ll be all set just kipping for the WC. then, if you feel lilke you need to work on your strict pull ups do so. long answer to a short question but i think most people would agree. hope it helps man.
That’s great thanks.