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
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.
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