by Mark Divine
Vector
Nov 21 2011 in Workouts by Mark Divine
Baseline: ROM Drills. Bar Bell Complex 75 – 105# w/ push-up chaser. Run 800M
Work Capacity: on the minute for 30 minutes:
- 3 x Tire Flips (jump through) or 3 x Power Clean & Jerk (135# / 95#)
- 4 x Dead Hang Pullup
- 5 x Squat Jumps
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
Stamina: Chipper: 15 x DL @ 90% 3RM, 50 x Burpee Box Jumps, 800M Buddy Carry
Durability: Sprint 1 min max effort, 30 second rest, 8 rounds. Max sit-ups in 2 minutes, followed immediately by 3 minute plank hold. Stretch or Hip Mobility drill
Equipment: Welcome back folks. Turkey day this week, let’s Train hard, stay safe and stay ready, as per SOP! –Mark Divine
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Is there a standard weight or size when it comes to tire flips? Lazy me says steal the spare from a buddy who drives a kia but the motivated side says go over to a motor pool and see about an MRAP or 5 ton tire. Just checking since Im trying to get other people I work with into Sealfit. Thanks for the time.
use a 10K AT Forklift tire. whatever weight you choose, but with the low amount of reps, preferrably a heavy/challenging weight.
What does the Barbell Complex consist off and what does the DL represent in the Stamina Section?
The complex you can find under exercise demos. Its deadlift, bentover rows, squat cleans, front squats, push press and back squat. 6 reps of each one continuously.
DL means deadlift.