05 January 2010

Work Capacity

Wednesday's Training Session:


6 Rounds
25x Burpees
15x Deadlifts 225/115 lbs.

Minimalist Training Session:

4 Rounds with 80-100/60 lbs. sandbag
6x Deadlift
6x Cleans right shoulder
3x Get-ups right shoulder
6x Deadlift
6x Cleans left shoulder
3x Get-ups left shoulder

Today's session is in honor of my good friend Dace Coombes. Serving as a helicopter rescue swimmer instructor where he must maintain a constant level of superior fitness training individuals to do a very arduous and sometimes perilous occupation, he still finds time to train and maintain fitness to dominate Ironman triathlons.


  1. Nice site, thanks for the heads up!

  2. I didnt want to work out today after riding...after finishing, I realized it finally is starting to feel refreshing...

  3. Did the deadlifts with 315 lbs. and threw in 10x tire flips to the mix, good stuff...

  4. Tom M/21/6'/180January 9, 2010 at 8:40 PM

    did it with 115lbs. yes I know that is the girls weight haha. So not going to lie, not one of my favorite workouts but that is how you get stronger.

  5. Minimalist Training Session-14:06 @80# Sandbag (loose, no zip tie so the pellets move all over the place)