Velocity

Nov 2 2011 in Workouts by Mark Divine

Baseline:  ROM drills.  SEALFIT complex (6 x DL, PC, PJ, 4 rounds start at 95 add 10# each round).  Run 800M

Strength/Stamina/WC:  3 bars of death 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

  • Deadlift: 1 1/2 body weight
  • Bench press: body weight
  • Clean: 3/4 body weight
Durability:  sprint 10 rounds max effort 1 minute, 1 minute rest.  100 x 4-count flutter kick, 100 x leg lever.  Active Stretch or yoga

Equipment: Oly set.  Set up three bars and storm through for time.  Watch form – accuracy before intensity, scale appropriately.  Do 10 deadlifts, then 10 bench press then 10 cleans, then 9-9-9, 8-8-8  and so on.  Train hard and stay safe.  –Mark Divine

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