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.