Monday, March 28, 2011

Military Workout Mon 28 Mar 11

Due to an auditing team being present at the unit this week, troop PT has been canned. As a result I will be conducting my own sessions before or after work, anyone within the troop who is keen (or stupid) enough to do them also. All they need to do is ask for a copy of the workout.


3 Rounds of:


20 x Squats
20m Walking Lunges (10 forward, 10 backwards)
20m Walking OHS (3 paces to 1 OHS) @ 20kg
20m OH Walking Lunge (10 forward, 10 backwards)


Then:


3 Rounds of:


20 x Pushups
10 x Military Heaves
10 x BOSU Press @ 20RM of Bench Press
10 x Weighted Military Heave @ 20% BW


Then:


3 Rounds of:


20 x Atomic Situps
10 x GHD Situps
20 x Situp & Medball Throw against a wall
10 x GHD Situps


Optional (as if the prior wasn't enough):


20m of Renegade Man Maker Bear Crawl.


Starting in the Push Up position, Dumbbells (or Kettle Bells) in each hand, do a push up, then a one arm row. Place the DB slightly forward of the starting position,  do a push up, then a one arm row with the other arm. Place the DB down parallel to the other. Feet up to the DB's, clean and press, then place the DB's back at your feet. Back into the Push Up position, repeat with alternate arm doing the initial row (eg. your first rep starts with the right arm doing the row, after you complete the clean and press and have returned to the push up position, the first row you complete is with the left arm) until you have completed 20m. 

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