by Mark Divine
Unbeatable Mind
Dec 21 2011 in Workouts by Mark Divine
Baseline: ROM Drills. 50 x Turkish get ups @35#. 800m Run.
Strength: Work up to 3 RM Deadlift
Stamina: Chipper, not timed: 15 x Deadlift @90% 3RM, 50 x SDHP @75#, 400m Overhead lunge @ 45# bar
Work Capacity: 4 Rounds for time:
- 10 x Power Clean (135 / 95#)
- 20 x Pull-ups
- 30 x KB Swing (70#/55#)
- 800m run
Durability: 50 x GHD sit-ups. 50 x GHD hip extensions. Active Stretch or Yoga.
Equipment: Oly set, KB, Rower, GHD. Train hard, stay safe and have fun –Mark Divine
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I’m assuming it’s 90% 3RM, right?
Yes, you’re right
First, thanks Mr Devine & crew for putting this together.
Second, I’m taking a two week layoff from the weights due to lack of equipment. Any suggestions for ways to maintain deadlift/squat/clean strength thru bodyweight exercises only?
Last, I’m a big fan of the commando pullup movement. I found only one occurrence on the Sealfit site however. I believe it was a “Baseline: 2 rnds of 50 pushups/40 squats/30 situps/20 wb/10 commandos”. Should these be done kipping or strict? Any more plans to include these in WODs?
Thanks again.
If you have a buddy that weighs about the same as you (within 10 lbs) you can break yourself
off pretty good with buddy deadlifts, 800 m fireman carry sprints, buddy squats, etc… We use that in the field
quite often. You can duplicate a good amount with stuff laying around. Just be creative.
agreed with dree on the buddy carry type stuff. also if you have weight vests or body armor along with boots and pants those can make normal wods pretty tough.
For the pull up question, when pull ups are in the WC it’s best to do kipping in order to keep yourself moving as fast as possible. both dead hangs and kipping have their place, but when you’re doing a metcon for time, the key is “for time” so kipping is probably the way to go.
It’s going to be hard to maintain while not actually doing the movements, but doing high box jumps and long broad jumps will help with keeping your hips strong for your clean and snatch movements. So far as your deadlifts go any exercises that will target your hamstrings should suffice. Enjoy your two week break.
I have a question. Me and my friend are going to SF selection in February. And we have been doing sealfit for about two month now. And we been thinking of stopping with a week or two before we go to selection and just start doing PT with the guys in the morning and lifting in the afternoon. Because sealfit does great wonders, but we don’t really want to risk hurting our self. Mainly let our knees and legs recover. What do you think? Like I said, we still would be doing normal PT in the morning and lifting in the afternoon to keep out strength.
Man if you are going to sfas in February I would definitely give your body some time to recover. If you have been doing sealfit for the past two months you will be fine. It’s not as bad as you think.
Joe – give it 3 weeks to focus on LSD runs and PT style WODs. SEALFIT is “operator training” not selection training per se – it is extremely effective for selection as long as you don’t shortchange the selection PFT/PST prep and LSD work..which is why I recommend a blended approach with our SOF WODs and Op wods, and taking care of your body so you don’t go into training with an injury or pending injury. Good luck!–Coach Divine
does any of you guys know what a good time for doing 300 squats should be. just curious. took me 8min54secs.
What is the protocol for the chipper. Not sure what that means.
To the best of my knowledge chipper means you are supposed to chip away at it a nice pace. Not a timed event so you are not hitting it like a work capacity but rather focusing on strength/stamina building.
Please admit me into the “Unbeatable Mind Community
Pleas admit me to this “Unbeatable Mind Community”.
Please admit me to this “Unbeatable Mind Community