Weekend weightlifting

Saturday:

Snatch 95% x 1 x 1
C&J 95% x 1 x 1
Front squat 90% x 2 x 2

Sunday:

Rest day... you've earned it :)

If you're following the programming, we'd love to see some comments posted on your progress or any comments on how we can improve our service to you!

Friday Weightlifting

Snatch 80% x 1 x 2
C&J 80% x 1 x 2

then:

3 rounds for time:
10 sandbag powercleans
15 ring dips
10 turkish getups (5 each arm, alternating)

Weightlifting Wednesday

snatch 90% x 1 x 1
C&J 100% x 1 x 1
Front squat 90% x 2 x 1

then:

3 rounds
30 jumping pullups
20 wall ball
20 KB cross chops @ 24

Thursday:
Rest day

Military Workout Tue 27 Sep 11

AM - All


Individual weight training.


This is what I did whilst I was coaching the rest of the group:


1-1-1-1 Bench Press
1-1-1-1 Bent Over Row
3 x 5 JM DB Press
3 x 5 Kneeling DB Row


PM


3 x 5 DB Bench Press
3 x 5 DB Hang Clean and Press
Then,
3 rounds of:
5 Shoulder Shrug
10 Heaves
Then,
3 rounds of:
5 Hang Clean and Press
10 Clapping Push Ups

Military Workout Mon 26 Sep 11

Fartlek Training


6 km @ 10 sec sprint, 30 sec jog

Weightlifting Monday/Tuesday

Hope you're all feeling refreshed after the weekend, back into it today

Monday:
Snatch 100% x 1 x 1
C&J 90% x 1 x 1
front squat 90% x 2 x 1

Tuesday:
Snatch 80% x 1 x 2
C&J 80% x 1 x 2

then:

500m row
30 situps
2 x 15ft rope climbs
3 rounds for time

Thurday Strength Session

1-1-1-1 Back Squat

1-1-1-1 Deadlift

5 x 3 Back Squat

5 x 3 Deadlift

3 x 5 Weighted Lunge

3 x 5 Straight Legged DB Deadlift

Up at 3.30am to catch a flight, 2.5 hours of sleep and then straight into a heavy legs session. I slept well needless to say.

Military Workout Wed 21 Sep 11

Recovery Session

Cardio session for 1 Hour

Maintain HR between 110 - 130 BPM

Thursday and friday weightlifting

Thursday: Rest day - foam rolling and recovery stuff

Friday
Muscle clean + high hang power clean - focus on technique, keep light
Snatch 80% x 1 x 5
C&J 80% x 1 x 5

Then:
1000m row
20 wall ball
20 pullups
750m row
15 wall ball
15 pullups
500m row
10 wall ball
10 pullups

Enjoy.

Wednesday Weightlifting

                 
           Matthias Steiner PR's by 8 kg to win gold at the Beijing Olympics
Snatch 90% x 1 x 3
C&J 90% x 1 x 3
Front squat 90% x 2 x 2

then:

3 rounds for time:
200m run
10 clapping pushups
15 K2E
20 walking lunges (10 each leg)

Military Workout Tue 20 Sep 11

AM - All


Ok this Metcon team session is complex to explain, but I will try.


Split into two teams.


Team 1:
Station 1 - 10 x Deadlift @ 40kg
Sprint 50m
Station 2 - 20 x Jumping Lunge
Hurdle 50m (1 every 5m)
Station 3 - 10 x Deadlift @ 40kg
Sprint 50m
Station 4 - Sidewards Squat Jump over 1 ft high beam
Agility Sprint 50m (Every 2m place a cone alternating left and right 2m, will look like a zigzag when you run around them)


Start at different stations, this is the timer for the rounds. Once everyone has completed the circuit and returned to their original starting station, teams change.


Team 2:
Station 1 - 20 x Kneeling KB Row @ 24kg (10 each side) + 30m Rope Pull. Once you have pulled the rope in completely, sprint out with the end of the rope until it is straight again. Repeat until teams change.
Station 2 - 10 x KB Swing @ 24kg + 10 x Rope Whip. Repeat until teams change.
Station 3 - 20 x Floor Press @ 40kg + 10m Push Up Crawl (do a push up, move hands and feet one pace forward, do a push up, move hands and feet one pace forward, etc. etc.). Sprint back to Floor Press. Repeat until teams change.
Station 4 - 20 x Mil Press @ 20kg + 20 x Wall Ball @ 7kg. Repeat until teams change.
Station 5 - 20 x Sumo Dead Lift High Pull with 20kg Plate + 20 x Medball Slam @ 7kg. Repeat until teams change.
Station 6 - 10 x Renegade Manmaker @  7.5kg DB + 10 x Burpee. Repeat until teams change.


Stay on one station for the entire round. At the completion of the round, swap with team one and do the circuit. Then on return, move to the next station for the entire round.


For example:
P1 of Team 2 starts on Station 1, the do it until everyone in Team 1 has completed the first circuit. Then P1 does Team 1's circuit. Once everyone in Team 2 has completed Team 1's original circuit, P1 would then move onto Station 2 of Team 2's original circuit. This repeats until all 6 stations have been completed by everyone in both teams. 


PM - Strength pers only


1-1-1-1 Bench Press
5 x 3 Bench Press @ 90% 1RM
3 x 5 JM Press @ 85% 1RM
1-1-1-1 Bent Over BB Row
5 x 3 Bent Over BB Row @ 90% 1RM
3 x 5 Kneeling Row @ 85% 1 RM
3 x 5 Rolling Tricep Extension
Then:
4 x Tabata Row with 1 min break between tabata's. 

Tuesday

                              Bottom position of a snatch

Muscle snatch + snatch balance work up to heavy muscle snatch 1+2 x 3
Snatch 80% x 1 x 5
C&J 80% x 1 x 5

Then:

4 rounds for time:
10 KB snatch @ 24
20 russian twists @ 20
10 pullups

Military Workout Mon 19 Sep 11

AM - All
Basketball 1 hr (jailhouse rules)


A rough game as per usual. The guys and girls love to play team sports, this session is quite demanding on their cardiovascular system and they always put in 110%.


PM - Strength pers only
1-1-1-1 Snatch
1-1-1-1 Clean and Jerk
1-1-1-1 Front Squat
Then,
3 rounds of:
25 Heaves
10 Turkish Get Ups @ 16kg KB
15 Push Press @ 40kg


Today was more so concentrating on technique than lifting as heavy as we could. Without sound form, any heavy lift is an injury waiting to happen. For this reason, we started light and made our way up within the limits of our technique. 

Monday Weightlifting

                   Diligent recovery work between workouts
Snatch 85% x 1 x 4
C&J 85% x 1 x 4
front squat 85% x 2 x 3

Saturday

Snatch 90% x 1 x 3
C&J 90% x 1 x 3
Front squat 90% x 2 x 3

Sunday is a rest day, foam roll, take some ice baths or contrast showers and get some sleep.

Military Workout Fri 16 Sep 11

Sprint 100m
Walking Lunge 20m
Squat Jump 20m

Sprint 200m
Walking Lunge 40m
Squat Jump 40m


Sprint 300m
Walking Lunge 60m
Squat Jump 60m

Sprint 300m
Walking Lunge 60m
Squat Jump 60m

Sprint 200m
Walking Lunge 40m
Squat Jump 40m

Sprint 100m
Walking Lunge 20m
Squat Jump 20m

Military Workout Wed 14 Sep 11

Recovery Session


40 min running HR between 110 - 130 bpm

Friday weightlifting

                 

                                 The greatest of our time

Snatch 80% x 1 x 3
C&J 80% x 1 x 2

Then:
3 rounds:
100m sprint
10 box jumps @ 24"
15 GHD situps

Wednesday 14/9/11

Ok, so it's a bit late but here's the first 2 days of our weightlifting cycle:

Wed:
Snatch 85% x 1 x 4
C&J 85% x 1 x 4
Front squat 85% x 2 x 3
then:
3 rounds:
25 pullups
5 Turkish-getups per side
15 push press @ 40kg

thursday:
Rest! (a bit early I know but it's so it fits into the cycle)

Military Workout Tue 13 Sep 11

Station 1 - 100m Sled Drag @ Body Weight
Station 2 - Squat Jump
Station 3 - Atomic Crunch. At failure, sprint 20m and continue Atomic Crunches.
Station 4 - Sumo Deadlift High Pull @ 1/2 BW
Station 5 - Tire Flip, Jump In, Jump Out
Station 6 - Thrusters @ 1/2 BW
Station 7 - Clapping Push Ups. At failure, sprint 20m and continue Clapping Push Ups.
Station 8 - Cleans @ 1/2 BW
Station 9 - Mountain Climbers
Station 10 - 30m Rope Pull. Once the rope has been fully pulled in, sprint out until rope is fully extended and pull back in.


Stations 2 - 10 are timed off Station 1. If you are doing this session by yourself then time the sled drag and use it as the time for all subsequent stations.


30 sec rest between stations.

Military Workout Mon 12 Sep 11

AM - All Pers
Cardiovascular and Agility Training


Maximal effort at the MSFT (beep test).
At failure, continue on with the Illinois Agility Test at the same pace. For each stage (beep) complete one of the four 10 metre portions of the test. Continue until failure.
On failure of the Illinois Agility Test, restart the MSFT and repeat.


Continue for 40 minutes.


PM - Strength Pers only


1-1-1-1 Floor Press
4 x 6 Bent Over Row
3 x 15 Rolling Tricep Extension
3 x 10 Side Bends
3 x 5 DB Shrugs + 10 Toes to Bar

Weightlifting cycle

It's time to lift something heavy again, although this time we're going to do it really fast!

We'll be posting a weightlifting cycle here at Sydney Strength and Conditioning for the next 16 weeks.  Yes it is a long time, but these lifts are something that requires finesse and technique as much as brute strength and power.  As such, the next 16 weeks will be a focus on the weightlifting with some basic conditioning stuff thrown into the mix.

The first post will be on Wed so keep posted!

Military Workout Fri 09 Sep 11

AM
40min MSFT Training


Do a maximal effort at the Multi Stage Fitness Test (Beep Test).
Once the maximal effort has been done, restart the MSFT and repeat a maximal effort.
Continue this until 40 minutes has elapsed. Do not stop at 40 min, complete the maximal effort you are attempting.


PM
60 min of:
Practicing gymnastic movements (handstand push ups, ring dips, l-sits etc)

Military Workout Wed 07 Sep 11

AM - Strength Session


The guys (and girls) have a choice this morning, upper body or lower body. Considering that they did a squat session on Tuesday and interval training on Monday, it's safe to assume that most will choose upper body.


Upper Body
1-1-1-1 Bench Press or Dumbbell Press
5 x 3 Shoulder Press (BB or DB)
5 x 3 JM Press (BB or DB)
3 x 5 Bent Over Row
3 x 5 Rolling Tricep Extension
5 x 5 Clapping Push Ups


The upper body session is the same as Tuesday's strength session. None of the morning participants did this session on Tuesday.


Lower Body
1-1-1-1 Deadlift or Back Squat
5 x 3 Deadlift or Back Squat (which ever you did not do during the previous exercise)
5 x 60m Sled Drag @ 80kg
3 x 5 Straight Legged Deadlift
3 x 5 One Legged Squat
5 x 5 Kneeling jumps to feet into squat jump


PM. Recovery Session


Cycle, Swim, Row or Run for 40 min. HR to remain between 110-130 BPM.

Military Workout Tue 06 Sep 11

AM.
As many squats as possible in 60 seconds.
If less than 60, deduct the amount from 60 and in the next 60 seconds complete that number in heaves.
Repeat squats, deduct the from 60 and in the next 60 seconds complete that number is push ups.
Go until you can no longer complete the the push ups or heaves in the allotted time.


Eg.
R1 60 sec - 55 Squats
R2 60 sec - 5 Heaves
R3 60 sec - 52 Squats
R4 60 sec - 8 Push Ups
R5 60 sec - 51 Squats
R6 60 sec - 9 Heaves
etc.

PM - Strength pers only.

1-1-1-1 Bench Press or DB Press

5 x 3 Shoulder Press (BB or DB)

5 x 3 JM Press (BB or DB)

3 x 5 Bent Over Barbell Row

3 x 5 Rolling Tricep Extension

5 x 5 Clapping Push Ups

Military Workout Mon 05 Sep 11

AM. 
Interval Training


500-200-500-200-400-200-400-200-200


PM.
4 rounds of:
5 x Single Legged Box Squat
Kneeling Box Jump


Then:
6 x 2 Box Squat @ 65% + blue bands
6 x 2 Back Squat @ 65% + blue bands
1-1-1-1 Deadlift

Saturday Morning Technique Session

Saturday morning focused on technique.

Back Squat

Deadlift

Clean and Press

10 x 2 @ 75 1RM

Slow controlled reps, ensure a full range of motion and concentrate on correcting any weak points.

Included between the sets were weighted heaves, and various gymnastic movements.

Toronto Powerlifting Competition

Yesterday saw the completion of the 7 week powerlifting cycle that has been posted on this site with a competition at Toronto, NSW.  It was a LONG day, first weight in at 0930 and we finished the presentations at 2200!  While it was a good day for all of us that competed from SSC and Elite Gear with everyone hitting a PB or 2, there were some valuable lessons that came out of it that will be taken into the next comp.

There'll be a video coming soon but in the mean time, here's some photos and our results:
Leah: Sq 75, BP 40, DL 100, total 215
Al: sq 135, BP 60, DL 180, total 375
Mitch: sq 180, BP 115, DL 220, total 515
Alex: Sq 175, BP 125, DL 230 total 530
Steve: Sq 190, BP 130, DL 230 total 550

Military Workout Fri 02 Sep 11

Fartlek Training


3.2 Km

Military Workout Thu 01 Sep 11

1-1-1-1 Bench Press
5 x 3 JM DB Press
5 x 3 Shoulder Press (slight push if required at heavy weights)
5 x 3 Sumo Deadlift High Pull
5 x 3 Rolling Tricep Extension