by Mark Divine
Will Power
Jan 16 2012 in Workouts by Mark Divine
Baseline: ROM Drills. 3 Rounds: 5x Burpee, 10x Wallball, Row 400M
Strength: Work up to 1RM Bench Press
Stamina: 5 Rounds, not timed: 5x Bench Press@ 75% 1RM, 10x Ring Dips, 50m Buddy Carry
Work Capacity: 5 rounds for time:
- 15 x Power Clean (135#)
- 30 x Push-ups
- 45 x Air Squats
- Run 400M
Durability: 3 mile run with a 25# weight vest, 50x GHD sit ups, 50x Back Extension. Active Stretch or Yoga
Equipment: Wall Ball, Rower, Oly set, Bench, Rings, Buddy. Welcome back to another great week of training. Stay focused and have fun –Mark Divine
Do you desire to develop the mental toughness and warrior spirit of a Navy SEAL, but can’t come to a SEALFIT Academy? Check out the new Unbeatable Mind Academy
Not ready for the work here? Look into our 8 Weeks to SEALFIT Online Coaching
RSS
Twitter
Facebook
LinkedIn
YouTube
Vimeo
Question: How fast do you guys run with the weighted vest on? I feel like running hard with a weighted vest has to be terrible for the knees. I understand you run with external weight in the military all the time. I was just wondering.
If you feel too much stress on your knees you are probably landing too far back on your feet. I know that if you are a heel striker you are putting unecessary stress on your knees. Try to run more on your toes landing on the balls of your feet and rolling forward onto your toes. If you land right on your toes you might start bouncing and put undue stress on your shins.
For the buddy carries, do imaginary friends count?
Draw a smiley face on a sandbag and call him Wilson.
He’ll end up leaving me just like everyone else… Get some today boys.
Great WOD, thanks again coach for all the hard work put into this PT program it has proved itself invaluable for my career in the Military.
Also, Anyone feel like posting there time? I always like checking myself once a week or so to see how my progress is coming along.
Time as Rx (work capacity): 24:17
Regards,
Ryan
@T.J. I use a heavy bag that we have at work for buddy carrys. True dead weight.
Been using a 135# bar on back rack for buddy carries.