Military Workout Fri 28 Oct 11

Team Event
3 Rounds of:


T1 - Run 200m (100m up, 100m back)
T2 - Squat Jumps
T3 - Mountain Climbers
T4 - Jumping Lunges


T1 finishes run, and starts squat jumps, T2 moves to mountain climbers, T3 begins doing jumping lunges, T4 runs. 1 round is when every team has completed all for stations once. No rest until all 3 rounds are done. If anyone stops and rests, the team running must turn around and run back until the person resting starts again.


Short session, brutal but effective.

Military Workout Wed 25 Oct 11

Strength Session
A.M.
1-1-1-1 Bench Press
10 x Bench Press @ 10RM
3 x 5 DB Press
10 x Push Press
3 x 5 DB Shoulder Press
10 x Bent Over BB Row
3 x 5 Kneeling Bent Over DB Row


P.M.
10 x DB Press + 10 Push Ups and 5 Heaves
9 x DB Press + 10 Push Ups and 5 Heaves
8 x DB Press + 10 Push Ups and 5 Heaves
7 x DB Press + 10 Push Ups and 5 Heaves
6 x DB Press + 10 Push Ups and 5 Heaves
5 x DB Press + 10 Push Ups and 5 Heaves
4 x DB Press + 10 Push Ups and 5 Heaves
3 x DB Press + 10 Push Ups and 5 Heaves
2 x DB Press + 10 Push Ups and 5 Heaves
1 x DB Press + 10 Push Ups and 5 Heaves
Then:
100m Row + 10 Push Ups + 10 Dips every 2min for 10 min
Then:
15 x Rolling Tricep Extension
10 x Rolling Tricep Extension
5 x Rolling Tricep Extension
5 x Rolling Tricep Extension

Military Workout Mon 24 Oct 11

Strength Session
A.M.
1-1-1-1 Back Squat
10 x Backsquat @ 10RM
8 x Backsquat @ 10RM
6 x Backsquat @ 10RM
4 x Backsquat @ 10RM
2 x Backsquat @ 10RM
then:
20 x Backsquat @ 20RM
15 x Backsquat @ 15RM
10 x Backsquat @ 10RM


P.M
1-1-1-1 Deadlift

10 x Deadlift @ 10RM
8 x Deadlift @ 10RM
6 x Deadlift @ 10RM
4 x Deadlift @ 10RM
2 x Deadlift @ 10RM
then:
20 x Deadlift @ 20RM
15 x Deadlift @ 15RM
10 x Deadlift @ 10RM


Brutal Sessions

Military Workout Fri 21 Oct 11

Cardio Session


1 hour swimming

Military Workout Thu 20 Oct 11

One of the lads decided to get a little bit drunk on Wednesday morning. And as a result was utterly useless at work on Thursday. Normally of a Thursday afternoon we play sport, be it tennis, basketball, soccer or whatever is decided on the day.
Well since he wanted to drink with the big boys the night before (he's 18) and we got no work out of him all morning, my boss and I decided that he should 'play' with the big boys in the afternoon. Now you have to understand that a person can not be punished as an individual, so how do you get around this you may ask. Easy, everyone does it from the section he works in, as a reward. 


34 deg Celsius with a fair bit of humidity, this is going to end in tears.... Well his.


Run 2 km at a medium pace.
Then:
Run back 2 km with rest stations every 400 m.
Rest station 1:

5 rounds of
20m sprint up a 5m high embankment.
Rest between sprints for 30 sec in the squat lowered position

Rest station 2:

3 rounds of:
30 sec squat lowered position
30 sec lunge lowered position (alternate sides on the 2nd round)
30 sec uphill situps
30 sec down hill prone hold

Rest station 3:
5 rounds of:
Sprint 50m up, across and back down 5m embankment
Rest between rounds for 30 sec in the squat lowered position
Rest station 4:
3 rounds of
40m squat jump
40m lunging walk
Rest station 5:
'Team event'
5 rounds of:
T1 Sprint 200m (100 up, 100 back)
T2 Squat Jumps
T3 Jumping Lunges
T1 finishes, T2 does jumping lunges, T3 runs, T1 does squat jumps. 1 round is when every team has completed all three exercises.
Rules for the team event are simple. If someone stops during the squat jumps or jumping lunges, the team runnning must turn around and run back to the 100m mark, but not until the person who has stopped has resumed doing the exercise.
Rest station 5 was not nice for our hung over one. There was retching, racking pains in his stomach, tears and more. 
Once it was done:
2 min rest, re-hydrate.
Then:
2 min Squat lowered hold. 
This is where it went all pear shaped for the boy who wanted to drink with the men on a school night (work night). Explosive vomit went everywhere, not that dissimilar to Team America. After a solid 2-3 minutes of purging last nights festivities and the litre of water he guzzed during his 2 min of rest, he actually felt better... surprise surprise. 
Then:
1 min to rehydrate,,, again
Then:
2 km run at a moderate pace
Then:
1 min rest, re-hydrate
'Team event'
3 rounds:
T1 - 3 x Squat jump 20m, lunge walk 20m
T2 - Jumping lunges whilst T1 is squat jumping and Squat jumps when T1 is lunge walking.
Teams change once T1 has completed their first round.
Then:
1 min rest, re-hydrate 
2 km run back at a moderate pace.


Needless to say, there wasn't much alcohol left in him after that. 

Monday Weightlifting

Front squat 80% x 3 x 5
Clean grip deadlift up to 110% x 3
Push press 5 x 3 - heavier than last week
Pullups 3 x max (add weight if you can do more than 10)
DB overhead situp x 6 x 3 make them hard

Enjoy!

No Military Workouts until Fri 21 Oct 11.

We're off again for a few days of shooting out at the range.


As such there will be no Military Workouts posted until Friday 21 Oct 11. If by chance we get the opportunity to do any PT out there, it will be updated on Thursday evening.


Have fun, train smart and work hard.

Saturday

Or as I like to call it, "lift till you see jesus' day...

Little known fact: Jesus held the world record for the C&J and the total before the weight classes were rearranged.

Saturday:
Snatch - max
C&J - max
back squat - max
db windmills @ 32 x 5 x 3

Military Workout Fri 14 Sep 11

Run 10 km

Friday weightlifting

Snatch pushpress + OHS 1 + 2 up to heaviest possible
powerclean + pushpress + pushjerk 60% x 3 sets

Then:

3 rounds
50m sprint
20 crosschops
15 pullups

Military Workout Wed 12 Oct 11

Strength Session

1-1-1-1 Bench Press
5 x 3 Dumbbell Bench Press
1-1-1-1 Bent Over Row
5 x 3 Bent Over Dumbbell Row
3 x 5 Push Press + 10 Heaves
3 x 5 Bent Over Row + 10 Clapping Push Ups
3 x 5 Bench Press + 400m Row

Military Workout Tue 11 Oct 11

Metcon Session

3 Rounds of:
400m Run
21 x SDHP @ 20kg
15 x Thruster @ 20kg
9 x Heaves
15 x Squats
21 x Push Ups

For time:

Wednesday weightlifting

Front squat 75% x 3 x 5
Clean pull 100% x 3, 103% x 2, 105% x 1
rack jerk (behind the neck) up to heavy single (not 1RM)

Then:

3 sets of front and lateral planks for max time

then:

3 rounds for time:
10 burpees
10 sandbag cleans @ 50% body weight
300m row

Tuesday Weightlifting

                                     The finish position

3-position Snatch 60% x 3 sets
muscle snatch + snatch balance 1+2 x 3 sets

Then:

4 rounds for time:
5 KB upright row @ 32
5 KB swings @ 32
5 KB snatch @ 32

Military Workout Mon 10 Oct 11

Isometric Hold and Tabata Session


10 rounds of:


4 minutes of isometric holds  - differing holds to pre-fatigue muscle groups prior to tabata.
30 seconds rest
Tabata - isometric hold during the 'rest' period.
30 seconds rest


PM Strength Session


4 x 1 Snatch @ 85%
4 x 1 Clean and Jerk @ 85%
3 x 2 Front Squat @ 85%
Then:
3 Rounds of -
25 Heaves
10 Turkish Get Ups
15 Thrusters @ 40kg

Monday Weightlifting

Hope everyone enjoyed their weekend, back into it today!

Back squat 75% x 3 x 5
Snatch deadlift work up to 105% of max snatch x 3
Push press 5 x 3
Pullups 3 x 10 (add weight if needed)
Turkish getups - 6/side x 3 @ 24-32kg

The next few days...

Friday:
Snatch 50% x 1 x 5
C&J 50% x 1 x 5

Saturday:
Snatch record attempt
C&J record attempt

Sunday:
Rest day

Wednesday

Weightlifting wednesday:

Snatch 85% x 1 x 2
C&J 85% x 1 x 2
front squats 90% x 2 x 2

Thursday:
Rest day, get outside and enjoy it!

Military Workout Wed 05 Oct 11

A couple of people need to do a basic fitness assessment, so our SGT has decided that everyone can do one.


Basic Fitness Assessment


Strict Push Ups - Max effort in 2 min
Cadence Situps - Max effort in 5 min 
Run 2.4km

Tuesday

Snatch 90% x 1 x 1
C&J 90% x 1 x 1
Front and lateral planks 3 x max for each

Monday Weightlifting

Snatch 80% x 1 x 3
C&J 80% x 1 x 2
Front squat 90% x 1 x 1