8 Weeks to SEALFIT by Mark Divine

Author:Mark Divine
Language: eng
Format: epub
Publisher: St. Martin's Press

THURSDAY [WEEK 4: WORK CAPACITY]

BASELINE: pre-SOP and box breathing

■ ROM drills

■ 25 minutes of grinder PT

ENDURANCE: 25 minutes of LSD run, ruck, or swim

DURABILITY: SEALFIT Yoga (any form) or active stretch. Hydrate and fuel within 30 minutes. Journal post-training session SOP.

FRIDAY [WEEK 4: WORK CAPACITY]

BASELINE: pre-SOP and box breathing

■ ROM drills

■ 250m row

■ 15× push presses (45#/35#)

■ 250m row

■ 15× box jumps (20 inches)

STRENGTH: push press—5 reps × 5 sets

WORK CAPACITY: benchmark—CrossFit’s “Fight Gone Bad”—complete 3 rounds:

■ 1-minute max wall ball (20#/12#)

■ 1-minute max SDHPs (75#/55#)

■ 1-minute max box jumps (24 inches or 20 inches)

■ 1-minute max push presses (75#/55#)

■ 1-minute max calorie row

■ 1-minute rest

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