Wednesday, May 18, 2011

Wednesday, May 18. 2011




05.11.11: Silver Star


Baseline: ROM Drills. 20 x Sand Bag Get Ups. Run 800M


Strength: 8 - 6 - 4 - 3 - 3 - 3 Front Squat


Stamina: Chipper: 15 x FS @ 90% 3RM, 200M O/H walking lunge w/ PVC pipe, 800M Farmers Carry (2 x 70#)


Work Capacity: for time: 21 - 15 - 9



  • Clean & Jerk (135#)

  • Ring Dip

Durability: 5 x 200M sprint (:30 interval). 100 x sit-ups. 100 x crunches. Stretch.


New to SEALFIT?...read this.


Equipment: Oly Set, PVC, KB or DB, Rings. Comments welcome - train hard and safe, and have fun -- Coach Divine

Posted by at

5 comments:

  1. ZaneMay 18, 2011 at 7:16 AM

    Completed as Prescribed.

    Strength: 225 - 245 - 275 - 285 - 295 - 300(x2)lb.
    Stamina: 270 lb. x 15
    Work Capacity: 12:48

    ReplyDelete
  2. AnonymousMay 19, 2011 at 1:14 AM

    Rx'd

    Strength: 185-225-245-255-255-275#
    Stamina: 245# x 15
    Work Capacity: 14:03

    ReplyDelete
  3. Paul Diamond (Mediator)May 19, 2011 at 5:40 AM

    Strength: 185-225-245X2/225X2-225-225-225#
    Stamina: 205# x 15
    Work Capacity: 18:50

    ReplyDelete
  4. ZacMay 19, 2011 at 11:12 AM

    Strength:135-135-135-155-145-145
    Stamina: 135x15
    Work capacity: 19:41

    ReplyDelete
  5. DanielMay 20, 2011 at 1:31 AM

    Strength: 155-165-175-185-195(2)-185
    Stamina: 165x15
    WC: 13:57

    ReplyDelete

Subscribe to: Post Comments (Atom)