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. 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)