Military Workout Wed 31 Aug 11

Tag Team Session


5 Rounds of:
P1 - Tire Flip 40m
P2 - Renegade Manmakers @ 5kg DB
Once P1 has done the 40m (20 up, 20 back), swap.
Once the team has completed the circuit, Push up prone hold position until all teams have finished.


Rest 2 min.
Then,
5 Rounds of:
P1 - Bear Crawl 40m w/5kg DB
P2 - Tire Flip, jump in the tire, jump out, turn around and repeat
Once P1 has done 40m (20 up, 20 back), swap.
Once the team has completed the circuit, Squat lowered hold position until all teams have finished.


Rest 2 min.
Then:
3 Rounds of:
P1 - 20 x Burpee/Heave combo
P2 - Push Up and Row w/5kg DB
Once P1 has completed 20 reps, swap.

Military Workout Tue 30 Aug 11

AM - Sprint Session


25-25-50-50-100-50-25-25-100-50-25-25


Rest:
25 - 30 sec
50 - 1 min
100 - 2 min


The goal is to recruit fast twitch muscle fibre. Ample rest between the sprints.


PM - 


Bench press off pins 1,1,1,1
set the pins at chest height and start the bar on them then press out to full extension.
JM press 5 x 3
one arm DB row, 6 x 6
Rolling tricep ext 3 x max (use heavier DB's than normal)

Military Workout Mon 29 Aug 11

AM - Fitness Assessment


Max Push Ups @ 2 sec cadence
Max Strict Heaves
Max Prone Hold
Beep Test


PM


12 x Box Squat @ 50% 1RM + Blue Bands
7 x 1 Deadlift @ 50% 1RM + Quaded Blue Bands
4 x 5 One Legged Squat (each side)


The unassisted situps have been replaced with the prone hold.

De-load week

Speed squats
12 x 2 @ 50% + blue bands
find a 1 RM clean
sled drags 6 x 30 m, go fairly heavy

Speed bench
8 x 3 @ 50% + blue bands
find a 1 RM should press
3 x max ring dips

This is the last week of this cycle, do these two days at some stage during the week, the earlier the better.  Our comp is on Saturday so we'll be doing these today and tomorrow then rest, eat, sleep and repeat for the remainder of the week.

Max effort bench press

Close grip bench 1,1,1,1
bent over row 6 x 6
JM press 4 x 8
KB bench w/ band 4 x 10
wrap a band around your back and into each hand, pick up KB's and bench press way!

Speedy bench and Max effort squats

Ok, another 2 part post, sorry for missing Wed.

8 x 3 bench press @ 60% + green bands
4 x 8 JM press
7 rounds of 5 clapping pushups
rest 30 secs
3 x 10 seated press (sitting on the ground, legs straight out in front of you.

max effort box jump, for max height
Max effort box squat 1,1,1,1
5 x 5 squat mornings (go heavy, risk failure)
sled drags 10 x 30m, as heavy as possible

Circa max box squats

                 One day, you too can call 140kg speed work

4 x 2 box squats @ 60% + green bands
work up to a max single with 10kg of chain per side + green bands
speed pulls 6 x 1 @ 60% + quaded yellow bands
3 x 5 front squats @ 70% max front squat

Max effort bench

                          But set the pins at chest height
Bench press off pins 1,1,1,1
set the pins at chest height and start the bar on them then press out to full extension.
JM press 5 x 3
one arm DB row, 6 x 6
Rolling tricep ext 3 x max (use heavier DB's than normal)

max effort Lower body

Deadlifts off plates
pick some plates that are about 2" high and stand on them, then pull off the ground for a max single.
6 x 4 stiff leg deadlifts
4 x 10 reverse hypers/hammy drops
sled drags, about 700m total, split up however you want, not retard heavy, but enough to bite.

Military Workout Wed 17 Aug 11

Yesterday's session, the cause of today's soreness. We knew it
was going to happen. "Once more into the breach, dear friends... Stiffen the sinews, summon up the blood."

Active recovery session

Soccer for 1 hour.


Easy session, everyone was hurting after yesterdays session in the morning. Especially those who did the Power and Strength training in the afternoon. Luckily for us, it is our mid week rest day from it.

Speedy squats

sled drags 6 x 30 m
12 x 2 box squats @ 55% + green bands
7 x 1 deadlifts @ 55% + quaded purple bands
4 x 5 one leg box squats (use weight if so desired)
100 KB snatches, only get one change of hands

Military Workout Tue 16 Aug 11

All aboard the vomit comet.


Simple recipe really. Take Fran, add Sumo Deadlift High Pull between the Thrusters and the Pull Ups. Keep the reps the same and do it flat out.


21-15-9
Thrusters @ 40kg
SDHP @ 40kg
Pull Ups


Then:
Collapse, convulse, vomit and curl up into the fetal position whilst you contemplate the existence of God.

S struggling through the pull ups.
Powerbands are great for assisted pull ups
and heaves until they can done unassisted. 

Military Workout Mon 15 Aug 11

PT has been cancelled in the morning due to a stocktake. Normal deal really, especially in support units. The first thing to go is PT when something out of the ordinary occurs.

For those of us that understand that people actually perform better with regular exercise, we'll be doing one of Alex's Power and Strength workouts during lunch.

12 x 2 box squats @ 50% + green bands
box jumps from knees to a max
4 x 6 stiff leg deadlifts
sled drags 6 x 60m @ 120kg
4 x 20 KB swings @ 32, short rest between sets
 

Max efforts

Today is a double post as I forgot to post one yesterday!

Max effort box squat 1,1,1,1
3 x 3 squat mornings
5 rounds
5 deads @ 140
5 push press @ 70
rest 1 min between rounds

Max effort close grip bench 1,1,1,1
4 x 6 JM press
4 x 6 bench row
4 x 15 ring dips
4 x 15 elbows out tricep ext

Please don't do these back to back, unless you're insane.

Saturday Morning Madness

Front Squat 1-1-1-1-1
Then:
3 Rounds of:
6 x Deadlift @ 100kg
40m Lunging Walk (20 forwards, 20 rearwards) @ 20kg
Then:
3 Rounds of:
10 Heaves (done as fast as possible without kipping or flicking)
20 Atomic Crunches (as fast as possible)
Then:
Floor Press 1-1-1-1-1
Then:
4 Rounds of:
6 x DB Bench Press
4 x Plyometric Push Up
15 x Bent Over Row
4 x Plyometric Push Up


Due to work commitments I hadn't been able to do much for the last couple of days. Luckily the lads were able to do the prescribed Military workouts. This morning certainly helped me feel like I'd done something. 

Military Workout Fri 12 Aug 11

AM

Basic Fitness Assessment - only pers requiring
Max push ups in 2 min
Max situps in 5 min @ 3 second cadence
Run 2.4 km
Helen - All other pers
3 rounds of:
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

PM - Power and strength participants only

3 x 10 pullups
3 x 20 abmat situps
1,1,1,1 Floor press
pick a weight that makes you feel unsafe without a spotter and then proceed to crush it!
4 x 6 KB bench press with a purple band
wrap the band around your back and into each hand, grab 2 kettlebells and bench away
8 x 4 Plyometric pushups onto plates - do a narrow grip pushup, explode up and land on plates that are outside your handwidth. Walk your hands back down and repeat for the set.
4 x 15 bentover row

Speed bench

8 x 3 bench @ 55% + blue and purple bands
3 x 15 rolling tricep ext
1 x max rolling tricep ext @ a heavier weight than the last sets
5 rounds:
30 seconds of clapping pushups
30 seconds of Db row
1 min rest

Military Workout Thu 11 Aug 11

PM - Power and strength participants

1,1,1,1 Front squat
3 x 3 deadlift off 1 or 2 plates
3 x 12 walking lunges (6 each leg)
3 x 10 reverse hypers
ab and low back work

Military Workout Wed 10 Aug 11

AM
Lift heavy.
1-1-1-1-1

Deadlift
Back Squat
Bench Press
Weighted Heave etc

Pick two exercises and lift like your life depended on it.

PM - Power and Strength participants
Plyometric pushups
KB press
ring rows
spend 25 mintues working on these three movements.

Military Workout Tue 09 Aug 11

AM- All
Active recovery - Soccer for 1 Hour

PM - Power and strength pers
4 x 3 bench @ 50% + green bands
Work up to a max single over the next 5-6 sets by adding bar weight.
4 x max paralette HSPU
4 x 15 rolling tricep ext
4 x 5 DB seated muscle cleans

PM - Power and Strength Pers
Plyometric pushups
KB press
ring rows
spend 25 mintues working on these three movements.

Speedy squats

Chains are another accommodating resistance that can be used.  Heavier at the top and lighter at the bottom.

12 x 2 box squats @ 50% + green bands
box jumps from knees to a max
4 x 6 stiff leg deadlifts
sled drags 6 x 60m @ 120kg
4 x 20 KB swings @ 32, short rest between sets

Military Workout Mon 08 Aug 11

D doing box squat

 AM - All

Kelly
5 Rounds of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
For Time:

T smashing another box squat out

PM - Power and Strength pers

4 x 2 box squats @ 60% + blue bands + 20kg of chains
work up to a max single over the next 6-7 sets.
6 x 1 speed pulls @ 60% + quaded purple bands
extra hammy work if needed

Later in PM - Power and Strength pers

ab and HSPU work for 25 mins. Work up to paralettes for the HSPU if you can.

E tearing through an 80+ kg Sled Drag

The PM session was modified due to a lack of available equipment today. Namely a power rack and resistance bands. When we can get them we use them, when we can't, we improvise.

Max effort Floor press

                              What's wrong with this picture?
3 x 10 pullups
3 x 20 abmat situps
1,1,1,1 Floor press
pick a weight that makes you feel unsafe without a spotter and then proceed to crush it!
4 x 6 KB bench press with a purple band
wrap the band around your back and into each hand, grab 2 kettlebells and bench away
8 x 4 Plyometric pushups onto plates - do a narrow grip pushup, explode up and land on plates that are outside your handwidth.  Walk your hands back down and repeat for the set.
4 x 15 bentover row

Max effort front squat

1,1,1,1 Front squat
3 x 3 deadlift off 1 or 2 plates
3 x 12 walking lunges (6 each leg)
3 x 10 reverse hypers
ab and low back work

Military Workout Fri 05 Aug 11

D half way through Cindy

AM - All
Cindy:
AMRAP 20min
5 x Pull Up
10 x Push Up
15 x Squat

PM - Power and Strength Session pers only
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 Thu 04 Aug 11

PM
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

Then:
Sport for 1 hour. Nothing intense, just some fun.

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

Circa max bench

                              At least her elbows are in!
AM:
4 x 3 bench @ 50% + green bands
Work up to a max single over the next 5-6 sets by adding bar weight.
4 x max paralette HSPU
4 x 15 rolling tricep ext
4 x 5 DB seated muscle cleans

PM:
Plyometric pushups
KB press
ring rows
spend 25 mintues working on these three movements.

Military Workout Wed 03 Aug 11

Nicole
400m Run
Max Heaves
AMRAP in 20min

This is to be conducted in cam pants and shirt, webbing (chest or belt rigs) which weigh 9kg.

Military Workout Tue 02 Aug 11

AM
Yoga for 1 hour

PM
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

The morning is an intro to Yoga, something new for most of the lads.

Back into the Strength and Power training in the afternoon for the select few that have decided to join. It's gone from three to five in one week.

CIRCA MAX!!

The idea with today is that you will be lifting around your max at the top (or more) and significantly less at the box.  We like using bands and chains but just a shitload of bands will do (as in the pic).
AM:
4 x 2 box squats @ 60% + blue bands + 20kg of chains
work up to a max single over the next 6-7 sets.
6 x 1 speed pulls @ 60% + quaded purple bands
extra hammy work if needed (it wasn't today)

PM: ab and HSPU work for 25 mins.  Work up to paralettes for the HSPU if you can.