Military Workout Mon 01 Aug 11

AM: Tp PT
Amanda:

9, 7 and 5 reps of:

Muscle Ups (equivalent is 3 Dips and 3 Heaves if Muscle Ups can't be done)
Snatch @ 40kg (Scaled if required)

PM: Power session
4 x 60m sled drags @ 80 kg
12 x 2 box squats @ 100kg + blue bands
8 x 1 speed dead lifts @ 110 + quaded purple bands
3 x 5 one leg box squats with 10kg plate

Power Session

6 x 250m row + 15 ring dips, 2 min rest

August is Metcon Madness Month for the Troop. Three metcon sessions every week for four weeks, it only happens once a year and for good reason. Soldiers need to be prepared for anything, they need to be strong, powerful, agile, have great spatial awareness and both cardiovascular power and endurance among other things. Metabolic conditioning, whilst intense will have a detrimental effect on their endurance. However, by the end of the month the guys and girls in the troop will have a greater appreciation for some of the easier sessions we conduct and their power output will be through the roof.

Some of the lads want to do Alex's power training in addition to Troop PT. They understand  that the results will not be as good as if they were training specifically for power, however, they also understand that they need strength in all facets of fitness.

ME bench

3 x 20 GHD situps
3 x 10 Back ext (note: NOT hip ext)
1,1,1,1 Close grip bench + reverse blue bands
attach blue bands from the top of a power rack and hook them over the bar to lighten it at the bottom.
5 x 3 JM press
4 x 12 ring dips
4 x 15 bentover row
4 x 8 chinese row

Military Workout Fri 29 Jul 11

Fitness Assessment


Max Push Ups @ 2 second cadence
Max Sit Ups (feet unheld) @ 3 second cadence (up to 300)
Max Strict Military Heaves
Max effort Beep Test

Max effort Lower body

AM:
1,1,1,1 Reverse band squats
set up bands from the top of a power rack so the weight is lighter at the bottom with no tension at the top.
5 x 5 wide stance good morning
5 x 5 reverse hyper - go heavy
3 x 30 band good morning @ green band

PM:
tricep and ab work for about 25 mins, don't stop for too long in the whole time.

Military Workout Wed 27 Jul 11

A.M
Rest morning for the lads.


Played basketball for an hour.


P.M
150 Push Ups.
If you can't do 150 push ups in one hit, every time your knees touch the ground or you can no longer continue sprint 50m and continue with the push ups.


The 'rest session' ended up a little more intense than the active recovery it was designed to be. Everyone was dripping sweat and sucking in oxygen. Because none of us can actually play basketball well, it was decided it would be best to play 'jail house rules', without the shanking. Perhaps this was a mistake, perhaps not, but it ended up a very intense game.

New insight into human gluconeogenesis pathways

This one is too good to not to post.  If you can get past the chemistry (or don't want to deal with the chemistry) skip to the concluding remarks for the gist of the paper.  The abstract also provides a pretty good insight.  If you can understand the chemistry, this paper is fascinating and offers new insights into the human metabolic system and has implication for the last 50 years of metabolic research!

Enjoy

http://www.ploscompbiol.org/article/info:doi%2F10.1371%2Fjournal.pcbi.1002116

Speed Bench

AM:
8 x 3 bench press @ 50% + blue and purple bands
4 x 6 bench row
6 x 8 KB clean and push press
4 x 15 rolling tricep ext

PM:
Rope climb and HSPU practice for 25 min
Go through and exhaust both options with not much rest in there.

Military Workout Tue 26 Jul 11

A.M
Fran (scaled if required)


Since a few of the lads in the troop decided that because they weren't being supervised they didn't have to put in an effort during Monday morning's session. Everyone can now do a session where every rep is counted and measured. Not low enough in the thrusters, it doesn't count, not all the way up on the pull ups, it doesn't count. One way or another, they will learn.


P.M.
Speed Bench Press
8 x 3 Close Grip Bench @ 50% 1RM + blue bands
6 x 4 Bent Over Row
3 x 15 Rolling Tricep Extension
8 x 5 Clapping Push Ups


Wow, what a day. Fran this morning was devastating, everyone's bodies were sore from the day before. One of the lads though who had never done Fran before, the only 'Crossfit' sessions he's done are the works that I run for troop PT, had only ever done maybe 2 or 3 sessions which involved thrusters and learnt how to do kipping pull ups when I did the demo before the session to jog the lads memory. Now for the kicker, he smashes it and does it in 3:30 flat. Then during lunch he did the PM session with myself and another.

Military Workout Mon 25 Jul 11

12 x 2 Box Squat @ 50% 1RM + Purple bands
8 x 1 Deadlift @ 50% 1RM + Quaded Purple bands
5 x 2 Plyo Hamstring Drops @ 20kg
4 x Box Jumps from the knees - increase height with each jump
Between each jump:
15 x Crunch
15 x Oblique Crunch (each side)
15 x Atomic Situps


Since the lads are currently in a strength cycle, I decided to introduce them to slightly modified version of Alex's workout from last Monday. For those who want to put in 100% during PT it's great session, they learn something about themselves and reap the rewards from training to their full capacity. For those who just want to go through the motions though and think that no one is noticing, well you reap what you sow and everyone knows why.


During our lunch break three of us did a slightly modified version the afternoon session.


3 x 9 HSPU to max depth
3 x 12 Ring Dips
3 x 15 DB Rolling Tricep Extensions

Speedy Squats

4 x 60m sled drags @ 80 kg
12 x 2 box squats @ 100kg + blue bands
8 x 1 speed deads @ 110 + quaded purple bands
3 x 5 one leg box squats with 10kg plate

Move through fast, should take about 45-50 mins whole workout

PM: 6 x 250m row + 15 ring dips, 2 min rest

Enjoy!

Military Workout Fri 22 Jul 11

Back Squat 
1,1,1,1,1
Then: 3 x 5


Bent Over Row
1,1,1,1,1
Then: 3 x 5

Pretty short session, a couple of the lads messaged me on Saturday saying that their hamstrings felt well... horrible, apparently sitting was painful, very painful and getting back up again was agony. At least I know three people put in a max effort. 

Max effort bench

1,1,1,1 Floor press
4 x 6 bent over row
3 x 15 rolling tricep ext
3 x 10 side bends
3 x 5 DB shrugs + 10 toes to bar

Work up to a weight that you feel uncomfortable with and need a spotter, then lift it like your life depended on

Max effort Squats

1,1,1,1 Front squat
3 x 3 deficit deadlifts @ 75%
4 x 10 good mornings @ 60
3 x 12 reverse hypers @ 20kg

The idea is to go as heavy as possible on the front squats, shoot for a new PR on the third or fourth rep.

The deadlift

The deadlift is one of the most powerful exercises there is yet poor deadlift technique and execution is something a lot of people who carry out the deadlift suffer with.

The problems that occur with poor deadlift execution can range dramatically from mild issues to the worst case scenario of severe damage to the Erector Spinae, other wise known as the lower back.

The reason why so many people have poor deadlift technique is because they try to lift far heavier than their body can. To compensate and lift this extra weight the body alters form so the correct form is lost through the support of the leg muscles which adds more stress to the Erector Spinae (Lower back).


The deadlift technique is relatively easy yet many people do not follow the correct procedure to ensure it is carried out correctly. To carry out the deadlift correctly follow these easy deadlift execution guidelines.

Place the barbell with desired weight in front of you on the ground clear of any obstructions and move forward so your feet are placed under the bar shoulder width apart, flat on the floor, with the bar close or touching your chins.

Take hold of the barbell with your hands just outside your legs (just wider than shoulder width apart) with either an overhand or mixed hand grip (one hand with and over hand grip the other with an underhand grip).

Keep your arms straight with your head facing forward (head up) and your chest out. Make sure your back is straight and shoulders back, squat down so your thighs are parallel with the floor.

Inhale deeply and lift the bar by pushing your heels into the floor extending your legs and hips. As you reach towards the top of the lift push your hips forward.  Do not breath out during this part of the movement.

Once at the top of the lift hold the weight for a second before slowly starting your descent back to your starting position, do this by pushing your hips back and lowering back to your original position.

At the end of the lift the barbell should be resting back on the floor in its original position.  It's as easy as that!


Now go pick something heavy up.

Speed Bench

AM:
Speed Bench press:
8 x 3 close grip bench @ 50% + blue bands
6 x 4 bent over row
3 x 15 rolling tricep ext
8 x 5 clapping pushups

PM: 150 pushups, when you break the set, sprint 50 m. For total time

The idea with all these exercises is to move as fast as possible.  On the bench, focus on stopping it above your chest and reversing direction with the speed of a thousand startled gazelles to lock out.  Bent over row should be a weight that is difficult but with no failed reps

Military Workouts Wed 20 Jul 11

Three rounds of:
P1 Punching a bag on the ground
P2 10 x Single Arm Clean & Press (5 each arm)
Once P2 has completed SAC&P swap
Then both sprint 40m.


Then:

Three rounds of:

P1 Kneeing a bag on the ground

P2 10 x Burpee on a Medball

Once P2 has completed Burpees swap

Then both sprint 40m

Then:

Three rounds of:

P1 Elbowing a bag on the ground

P2 10 x Kettlebell Swing

Once P2 has completed KB Swing swap

Then both sprint 40m

Rest 2 min

Then:

40m Medball Slam/Burpee + 2 foot jump forward.

Then:

Three rounds of:

P1 50m sled drag with P2 in sled.

at the end of the 50m, swap.

Strength cycle starts here

We're going to be posting a strength cycle for the next 6 weeks.  This is the program that 4 of our members will be following as a build up for their next powerlifting meet on sep 3.

Enjoy

Mon:
AM:
12 x 2 box squat @ 50% 1RM + blue bands
8 x 1 deadlifts @ 50% + quaded purple bands
5 x 2 plyo hamstring drops @ 20kg
Box jumps from knees - increase height each jump
ab work
PM:
HSPU to max deapth (on paralettes)
3 x 12 ring dips
3 x 15 rolling tri extensions @ 2 x 20kg DB

Tues:
Rest

We had a successful lifting meet on Sunday with our friends at www.elitegear.com.au.  Hit some PR's and generally crushed things while wearing our soft suits.
Here's some photos of Alex in his squat and deadlift, video coming soon.

Military Workout Tue 19 Jul 11

Fight Training


10 Rounds of:
Sprawl
4 x Front Punches
4x Front Kicks (alternate, left to right)
Sprawl
4 x Elbow (alternate left to right)
4 x Knees (2 left, 2 right)
Sprawl
Run 40 metres (20 up, 20 back)


Then:


10 rounds of:


Sparring
2 minute rounds,
30 seconds rest between rounds to change partners/drink/curl up into the fetal position and cry etc.


Generally speaking this session is a stress reduction session. Let the lads beat the crap put of each other in a controlled environment. Head gear, mouth guards, 16oz gloves, shin guards and protective vests are worn to minimise the risk of injury. Pick a partner and go hard, never under estimate your opponent though, they may very well hand you a beating you never expected.

Military Workout Mon 18 Jul 11

5 Rounds of:


400m Row or cycling in reverse
10 x Deadlift, Bench Press, Back Squat, Push Pres, Front Squat, Bent Over Row or Thrusters.
(Pick only one lifting exercise, preferably a complex lifting one)

Military Workout Fri 15 Jul 11 - MSD

Fight Conditioning


40 minutes


Then:


8 hours of training

Military Workout Thu 14 Jul 11 - MSD

Fight Conditioning


40 minutes


Then:


8 hours of training

Military Workouts Wed 13 Jul 11 - MSD

Fight Conditioning


40 minutes


Then:


8 hours of training

Military Workout Tue 12 Jul 11 - MSD

Fight Conditioning


40 minutes


Then:


8 hours of training

Military Workout Mon 11 Jul 11 - MSD (military self defence)

Fight Conditioning


40 minutes


Then:


8 hours of training