Military Workout/Challenge 30 Nov 11

Ok, so we had a challenge set up today to well challenge us (some of us) in a predominately physical manner. After all this was done and dusted, I headed off to the gym and did another session which I have attached underneath today's activities. 


DP1 Check (full kit inspection)
Run 2.4 km and then get changed into Ceremonial Dress - time to complete 25 min
Ceremonial Dress inspection (this was interesting since everyone was still drenched in sweat). Ok, please note, if you want to do a dress inspection, by all means do so, but at least have the common courtesy to be in the same uniform as those you are inspecting.
Stores carry - not really that difficult at all, a few torsion bars, a couple of ammo boxes, a truck tire and conflicting instructions.
Stretcher carry - maybe 1km to the swimming pool. Yet again a rather interesting exercise, but not the time nor place to go any further with how I thought this little 'challenge' was handled by members of our directing staff.
Water crossing exercise (makes for fun and games when you have people who can't swim)
Run 2.4 km
Written assessments


This is what I did afterwards:


6 Rounds of:
20 Shoulder Press @ 30kg
20 Sumo Dead Lift High Pull @ 30kg
20 Atomic Crunches
20 Squats
200m row 
The row was meant to be a 100m swim but since I spent 40+ minutes in cams and boots (with all my kit in a make shift bag so it would float) dragging a raft back and forth in a pool, retrieving dropped weapons from the bottom of the pool (3 point whatever meters deep), I figured a row would suffice.

Military Workout Tue 29 Nov 11

Cage Soccer for 1 hour.


I was away from Friday returning on Tuesday due to work commitments interstate. Wednesday is a particularly demanding day physically so I was required just to do a light fun session for them. 

Military Workout Wed 23 Nov 11

A.M - SC Pers


AMRAP 30 min:
10 Power Cleans
10 Push Press
10 Lying Heaves
10 Push Ups
10 Wall Ball
10 Box Jumps


Pick the weights/height and record with the number of rounds you complete.


A.M - All Pers


10 rounds of:
50m swim
50m water running

Military Workout Tue 22 Nov 11

A.M - All pers


300 Push Ups
Rules are simple. Go until you can't do any more, then:
10 x Sumo Dead Lift High Pull
10 x Thruster
50m Sprint
Then:
Continue doing push ups until you can't do any more, and repeat.


It's not expected to be done in the 40 minutes of actual work time we have (the other 20 is warm ups, cool downs). After the first two or three sets, people are generally smashed down to doing sets of 10 or less.


P.M - Strength Pers


5 x 3 Close Bench Press
6 x 4 Bent Over Barbell Row
3 x 15 Rolling Tricep Extensions
Then:
8 rounds of:
10 Full Body Dips
5 Clapping Push Ups

Military Workout Mon 21 Nov 11

Apologies for the lack of posts last week, I was away learning how to teach people to shoot our service issued 9mm pistol.


This morning's session is what one of my sergeants ran this morning for all of us. It was a nice change from running every session, four days a week. To take a step back and just be a participant.


1 min cycle
1 min skipping
1 min step ups
10 x Tricep Extension
10 x Upright Row
10 x Bicep Curl
Sprint 50m


Each round drop one rep from the weighted exercises until you finish at one rep.


P.M - Strength Pers


5 x 3 Back Squat
8 x 2 Dead Lift
5 x 3 Straight Legged Dead Lift
Then:
5 rounds of,
15 Squat Jumps
5 One Legged Squats (each side)
16 Jumping Lunges
5 Knees to Feet Jumps
For time:

Military Workout Wed 09 Nov 11

Punishment Basketball


Miss a shot - 5 pushups for the first half and 5 squats for the second
Get the shot - the other teams does 20 pushups for the first half and 20 squats for the second
Ball goes out - the team at fault does 10 pushups for the first half and 10 squats for the second


This 'game' ends up being rather brutal. 200+ pushups in the first half and equal to that in squats in the second. Plus the sprinting, agility, spacial awareness and co-ordination requirements which are put under pressure due to excessive fatigue.

Military Workout Tue 08 Nov 11

A.M - All Pers


Fight Training.
Various exercises, kicks, punches, knees and elbows to warm up.
Then:
Alternating 2min sparring with 2 min combos
Then:
1 min sparring sessions
Total work time 1 Hr


P.M - Strength Pers


8 x 3 DB Bench Press
4 x 6 Bench Row
6 x 8 Single Arm DB Clean and Press
8 x 3 Weighted Heaves
4 x 15 Rolling Tricep Extension

Military Workout Mon 07 Nov 11

A.M - Strength


1-1-1-1 Bench Press
5 x 3 DB Press
5 x 3 Push Press
5 x 3 Bent Over Barbell Row
5 x 5 Rolling Tricep Extension


A.M - All Pers


Fitness Assessment
Max Strict Push Ups @ 2sec cadence
Max Prone Hold
Max Strict Heaves
Max Effort on Beep Test


P.M - Strength


1-1-1-1 Back Squat
5 x 3 Back Squat @3RM
5 x 2 Speed Deadlift @4RM
5 x 5 Single Leg Squat @10kg (each side)
then:
5 rounds of:
400m Row
15 Full Body Dips
15 Heaves
15 Push Ups

Military Workout Fri 04 Nov 11

A.M - All Pers


Work function yesterday afternoon and evening so there were some sore heads getting around this morning. What better way to get rid of a hangover than tabata's?


Tabata session
Squats
Mountain CLimbers
Lunges
Decline Push Ups
Heaves
Clapping Push Ups
then:
The cherry to finish the session...
Burpee 30/30 for 6 min.


P.M - Strength Pers
1-1-1-1 Back Squat
3 x 3 Deficit Deadlifts @ 75% 1RM
4 x 10 Good Mornings @ 50% 1RM Deadlift
3 x 12 Reverse Hypers @ 20kg
then:
Tabata:
Squat Jump
Jumping Lunge
Burpee/Pull Up Combo

Military Workout Tue 02 Nov 11

A.M - All Pers


Punishment Cage Soccer.
Rules are simple, get away with what you can.
However if you make a bad pass, 5 push ups, 
take a shot for goal and miss, 5 push ups, 
kick it out the cage, 10 push ups,
get it in and the other team does 20 push ups. 


Everyone ended up doing a minimum of 150 push ups.


P.M - Strength Pers


8 x 3 Close Grip Bench Press
8 x 3 Wide Grip Bench Press
8 x 3 Normal Bench Press
5 x 4 Bent Over Barbell Row
then:
3 Rounds of:
15 x Ring Dips
15 x Rolling Tricep Extension
15 x Clapping Push Ups
15 Heaves

Military Workout Tue 01 Nov 11

A.M - All Pers
Sprint Training


25-25-50-100-50-25-25m
25-50-25-100-25-50-25m
50-50-100-100-50-50m
then:
25m Lunging Walk
25m Squat Jump

25m Lunging Walk
25m Squat Jump


P.M - Strength Pers


12 x 2 Box Squat @50% + Blue bands
8 x 1 Deadlift @ 50% + Quaded Blue Bands
5 x 2 Plyo Hamstring Drops @20kg

Military Workout Mon 31 Oct 11

Run 6km