ME upper body

plyo pushups and strict pullups as warm up

ME illegal wide bench press for 6 - index finger on the rings, no pause

DB bench 3 x 5

EZ-bar tricep ext behind head 3 x 20

lat pulldown wide grip 3 x 20

Abs of choice

ME lower body

plyometrics for about 10 mins

ME triple good morning, wide stance

heavy 5 front squat

stiff leg deads off deficit 3 x 8

bar lunges 3 x 10 each leg

seated row 3 x 20

abs of choice

Speed bench

band pull-aparts (light band) 3 x 20

Plate front raises 3 x 20 (moderate weight)

9 x 3 bench press @ 50% + bands

JM press for heavy 6

DB rolling tricep ext 3 x 15

Lat pulldown, close grip 3-4 x 20

Abs of choice about 100 reps

Speed squats and deads

The next 4 weeks is comp lead up, we'll be waving the bar weight back to 50-60% to maintain and increase bar speed and keeping exchanging bands for chains to increase the eccentric bar speed and maintain a higher  velocity for a more powerful stretch reflex.  Max effort days will be increasing in specificity as the weeks go on, culminating with near competition lifts on the final week of the mini-cycle.

Sled drags/rowing as warm up

box squat 10 x 2 @ 50% + bands (low box, about 12-15 inches high)
deadlifts 8 x 1 @ 50% + bands

GHR's 40 reps total
reverse hypes, moderate weight 60 reps total

abs of choice, around 100 reps

Speedy bench

3 x 10 strict pullups
3 x 5 plyo pushups (start at the bottom position)

9 x 3 bench press @ 70% + purple bands (light)

work up to a max 5 on JM press
DB rolling tri ext 5 x 10

Lat pulldown (with pause at chest) 5 x 10
front raises with plate 4 x 20

Lower body speed

sled drag - 6-10 x 60m increase weight each trip
depth jumps - 3-4 reps x 3-5 sets

10 x 2 box squats @ 70 % + 20kg chain
6 x 1 deads @ 70% from deficit

front squat 3 x 6
good morning 3 x 6
weighted 45 degree back ext AHAP 3 x 10
ab wheel 3 x AMRAP from standing

The GM and FS should be heavy but not ridiculous, leave a couple of reps in the tank each set
Super set the ab wheel and back ext, go all out, leave nothing

ME upper body

strict press BTN in a snatch grip 3 x 5 AHAP

ME triple DB bench

3 x 6 illegal-wide bench (hands outside the rings) AHAP

standing strict press 3 x 6

go eat, rest and recover

ME lower body

jump squats 3 x 5 @ 25kg, 35, 45

ME concentric squat @ parallel

ME triple stiff leg deadlift

good mornings 3 x 8 @ 70-90kg

front squats 3 x 8 @ 70kg

Ab wheel 3 x 5 from standing (go out further than monday)

sled drags/prowler pushes for about 15 mins

DE upper body

3 x 5 plyometric pushups

3 x max ring rows

9 x 3 bench press @ 65% + 20kg chain

bent-over row 3 x 8 AHAP

rolling tricep ext 3 x 15 AHAP

prowler pushes 30m x 10 

rest 90s between sets

DE lower body

3 x 5 jumps squats @ body weight
3 x 2 box jumps @ 30 inch

12 x 2 box squats @ 65% + 20 kg chain
8 x 1 deads @ 65% + blue band from deficit

walking lunges 5 each leg @ 60kg
Ab wheel 3 x 5 from standing (go as far as possible without failing)

Sled drags ~100m 4 x forwards @ 70kg, 4 x backwards @ 70kg

ME lower body

Jump squats 3 x 5 @ 20, 30, 40kg

ME box squat @ parrallel

Pause squats 5 x 3 AHAP
pause deads (below knee pause for 2 secs) 3-5 x 5 AHAP

Ab wheel roll-outs 3 x 20 (wear a vest if you have one)
GHR 3 x max + band (you'll need a light band for this)

If you still feel like doing something, bang in some sled drags, nice and heavy both forwards and backwards for about 10-15 mins.

DE upper body

3 x 20 band pull-aparts
3 x wide + medium + narrow grip pushups (5 of each for 15 reps total)

9 x 3 DB bench @ 60% (30% each hand) + red band (band is held in each hand and around your body)

3 x 5 close grip bench AHAP
3 x 5 bench row AHAP
(in a superset)

10 burpees
50m farmers carry @ 2 x 32 kg KBs
rest 1 min
7 rounds

Military Workout Mon 20 Aug 12

Many apologies about the severe lack of Military Workout posts of late. I've been out field and then overseas (on holiday, not with work).

All Day Event: 0730 - 1600

Every Hour on the Hour - 5 Heave, 20 Push Ups
Every Hour on the Half Hour - 20 Squats, 10 Atomic Crunches.

P.M
2 x Cycling Tabata
2 x Climbing Machine Tabata
2 x Rowing Tabata

1 minute rest between each tabata.

DE lower body

10 mins playing with plyo stuff

8 x 2 squats @ 60% + green bands
4 x 2 squats @ 80%

6 x 1 deads @ 60% + blue band from deficit
2 x 1 deads @ 80% from deficit

3 x 10 good morning
3 x 10 each leg walking lunges
3 x 20 weighted abmat situps

If you're still feeling alright, bang in some sled drags, not too heavy, just for the volume

De-load week o-lifting

Work up to a heavy but not 1 RM snatch

Work up to a heavy but not 1 RM clean and jerk

3 x 5 clean grip stiff leg deadlifts

3 x 5 BTN snatch grip press

hanging leg raise 3 x 15

De-load week DE upper body

plyo pushups 5 x 5

ring rows 5 x 8

9 x 3 close grip bench @ 60% + chains

bent over row 3 x 8

forward lever hold practice 5 mins

handstand practice 5 mins

KB complex

TGU + push press + sntach + OH lunge

repeat 5 cycles each hand

rest 2 mins

3 rounds not for time

De-load week speedy squats

De-load week will include 2 speed days, an o-lift day (not max effort) and some muck around exercises to keep you moving but allow for recovery.

DE lower body
light plyometric work, target jumps, one leg hops etc
12 x 2 box squats @ 60% + chains
8 x 1 deadlifts @ 60% + blue band from deficit
bulgarian split squats 3 x 10 each leg (add weight)
hang power snatch + hang snatch x 5 @ 70% 1 RM snatch

ME bench

bentover row 3 x 12

plyo pushups 3 x 6

15 mins to find a ME close grip pause (2 sec) bench

standing KB press 3 x 8

DB rolling tricep extensions

farmers carry 400m x 3 @ 32kg KB's

ME lower body

10 mins to work up to a heavy hang snatch from empty bar

15 mins to find a max effort concentric squat

10 mins to find a max triple sumo deadlift

3 x 5 front squat AHAP

3 x 8 stiff leg deadlifts

3 x max bridge hold

Speed bench

3 x 10 strict pullups

3 x 10 paralette pushups

6 x 3 bench @ 70% + 20kg chain

3 x 3 @ 80% + 20kg chain

3 x 8 DB bench + red band (looped around body and held in each hand)

3 x max muscle ups

3 x max ring rows (feet at hand height)

DE squats and deads

3 x 10 hip ext

3 x 10 GHD situp

10 x 2 box squats @ 70% + 20kg chain

3 x 3 squat @ 80% + 20kg chain

6 x 1 deads + blue band from deficit @ 70%

3 x 3 deads @ 80% + blue band from deficit

forward sled drags - start with an empty sled and keep adding 20kg plates to it for 60m drags until you fail

Backward sled drags - same same but backwards

STRONG seminars

I'll cut to the chase, we're holding a strength seminar together with Elite Gear kindly hosted by Mark Wood at Crossfit Border in Tweed Heads.  It will focus on technique and some of the more technical aspects of the  big 3 power lifts and accessory exercises

For more info, go to the seminar link at www.crossfitborder.com.au/powerlifting

ME upper body

strict pullups 4 x max

plyo pushups 4 x 5

close grip concentric bench heavy single

DB bench 5 x 5

bent over row 4 x 8

prowler suicides 5-10-15 x 5

rest as needed between sets

ME lower body

plyometrics 10 mins

15 min for heavy single deficit deadlift 

10 min for heavy triple concentric squat @ parallel

stiff leg deadlift 5 x 3

GHR's 4 x max

GHD situps 4 x 20

DE upper body

3 x max strict pullups

3 x 10-15 paralette pushups

close grip bench 9 x 3 @ 65% + blue bands

DB bench 4 x 6 

Strict press 4 x 5

5 min AMRAP

5 burpees

10 KB swings (russian) @ 32

DE lower body

5 mins rower/sled
10 min plyometrics
12 x 2 Box squats @ 65% + blue bands
8 x 1 pulls @ 65% + quaded purple
concentric squat 3 x 5 @ 75% at parallel
GHR 3 x max
side bends 3 x 12 each side @ AHAP

ME upper body

Phase 1
ME upper body


3 x 10 ring rows
3 x max paralette pushups
15 min to find ME close grip bench (no pause)
3 x 3 close grip bench @ 90%
3 x max kroc rows AHAP


5 rounds:
10 KB push press @ 24kg
15 GHD situps
rest 1 min between rounds

ME lower body

Phase 1
ME lower body

sled drag 5 min, medium weight
plyometric work 10 mins
15 min to find ME pause squat
10 mins to find heavy triple rack pull (below knees)
10 x 2 power cleans AHAP on the minute
3 x 10 GHD situps @ 10kg
3 x max GHR + purple band (light)

Type 1 Diabetes and Alzheimer's Disease

This week, I came across an interesting article in the journal Experimental Neurology from 2010, titled Type 1 Diabetes Exaggerates Features of Alzheimer's Disease in APP Transgenic Mice.  Now, what does all that mean?  The researchers found that when they induced type 1 diabetes (T1D) in mice that produce high levels of A-beta they performed worse on memory and learning capacity tests.  This suggests a link between T1D and Alzheimer's, which has high levels of A-beta, a protein that forms aggregates inside neurons, synoptic damage and plaque formation.

What's interesting is that T1D is characterised by a failure to produce insulin, as the pancreatic beta cells are damaged by auto-immune processes.  Alzheimer's patients also display impaired insulin function.  The impaired insulin function in the brain is associated with reduced insulin signalling and an increase in behavioral and biochemical features of Alzheimer's.  One of the key findings is that an enzyme called Insulin degrading Enzyme (IDE), not only degrades insulin but also other small proteins, including A-beta.  This leads to the accumulation of A-beta and it's precipitation to form plaques.

And the significance is?

From this study we can infer that untreated T1D increases your risk of developing Alzheimer's Disease.  This doesn't mean that non-T1D are off the hook.  A few years ago there was a study that linked type 2 diabetes to an increased risk of Alzheimer's as well.  This suggests a powerful role of insulin in brain function as both of these diseases are insulin disorders, either too much (T2D) or too little (T1D).

This is a pretty good reason to keep your insulin levels in check.  How do you do this?  Eat a fairly low carb, moderate fat, higher protein diet.  What's the easiest way to do this?

Eat:  Meat, colourful veges, some nuts and seeds, with limited starchy foods and fruits and eliminate sugars and processed foods.

Wow, that sounds like a paleo diet to me.  This will help you keep blood sugar levels in check, avoiding spikes and troughs during the day (and corresponding spikes and troughs of insulin), keep you feeling full (so you eat less, yes calories do matter after a point) and allow your body to access your stored energy (fat if you were wondering).

Any questions don't hesitate to contact me, we are available for nutritional consulting via face-to-face and skype calls.

DE upper body

Phase 1

DE upper body

3 x 10 ring rows

3 x 15 pushups

8 x 3 bench press @ 60% + blue bands

5 x 3 bent over row AHAP

8 x 5 plyo pushups + 60m prowler pushes (high handles 30m, low handles for 30m)

rest 2 min between efforts

New cycle starts today!

Today is the start of an 11-week cycle for the next powerlifting comp on Oct 7.  It will comprise 3 phases, basically going to use bands, double bands then chains for speed work.  ME days will consist of a lot of pause and concentric work, we found it helped for the last comp so it will stay in there.  There won't be much high rep work except on body-weight stuff like GHR's and ring work when it will be to failure.

Phase 1
DE squats
Row/sled drag 5 mins
plyometric work 10 mins
12 x 2 low box squats @ 60% + blue bands
8 x 1 deads off deficit + blue band @ 60%
3 x 5 front squats
3 x 20 GHD situps
3 x max GHR @ body weight

Meet write up

So, last weekend a couple of the boys from SSC competed in a powerlifting meet at Adonis Athletics.  It was a great day (long day) with PR's all round for both Mitch and Alex.  Mitch (-93kg) hit a 192.5 sq, 127.5 bench and a 205 dead while Alex (-83) hit a 160 squat, 120 bench and a 215 dead.  All in all, was a good day of comp with a few things learned along the way.

A few lessons on the whole process of cutting and re-loading:
1.  Water loading is good to drop a bit of extra water.  It does however leave you completely sleep deprived as you piss every hour, even over night.  I was so tired by the end of the week I got sick which didn't help things.

2.  Went a bit light with the carbs during the week.  WHile you want o to deplete glycogen to drop some water (glycogen holds water in a 1:3 ratio), going too light will result in a bit of lightheaded-ness.

3.  When dehydrated, laxatives don't work.  Trying to get rid of the last bit of weight by clearing the system won't work without water.  It does work however when you re-load the morning of competition!

4.  Post weigh-in, re-hydrate first with ORS.  A few things I've read have said that sports drinks and water both bring on diarrhea where as ORS don't.  I used Hydralyte and it worked well.

5.  Supplemented the hydralyte with some quick oats in protein powder and water.  Looks like gruel but tastes pretty nice and provides something solid for the first few lifts.  Also had some pre-workout supps prior to the squats which made me feel half human again.

The re-load was good, the cut no so much.  For next time I'll be water loading for 1-2 days, not 5, then dropping liquids for 24 hours and food for the last 18.  I'll probably halve the carbs but not eliminate them completely until the last 3 days.  I think tsticking to the re-loading protocol should be fine next time as well.

On the training front, both of us brought our grips in for the bench to a close grip.  This helps imensly with keeping a tight upper back and allowing a good drive off the chest, hence the PR's.  More DB work and pause bench was also added so I think that'll stay in as well.

Pause and concentric squatting was added into the lower body program which allowed a much stronger drive out of the hole.

I regards to the attempts and warm-ups.  We both finished our last warm-up way too early, having over 20 mins from then to the first attempt, which then felt un-necessarily heavy.  Mitch's attempts were bang on, hit a PR at 192.5 then missed 200 by the smallest of margins.  My squats on the other hand; 150, 160 felt awesome so I went for 170 and got crushed.  I need to remember that I have depleted my body and maybe have a 5kg jump on my last attempt not 10.  Or be more aggressive in my opening 2 attempts.  Bench was 5kg jumps which went well.  Deads I went 205 then 215 which flew up so I went for 227.5 (500lb). It started moving but got no further than just below my knees.  Like the squats I think a 5kg jump in a depleted state will prove more effective, or again being more aggressive in my openers.

So... stronger then last time, a few PR's, learned some stuff... a good meet.

Training wise, this week will be a muck around/recovery week, a new 11 week template will start from next monday for the next comp on Oct 7.

Deload week

This week will consist of only 2 training days.  Before a comp we usually take the week preceeding as a rest week with some light weights and plyometric work but no ME and greatly reduced DE work.  The plyometrics is to keep the nervous system firing and some light weights to keep the body used to having load on it.

If you're following the workouts from the blog, consider this a complete rest week or do some light cardio and bodyweight work with added recovery like SMR and trigger point therapy.  Make sure your diet is on track as well to aid your recovery.

Enjoy the week off, We'll post a recap of the meet on next Sunday next week.

Here's some photos of the guys for our Saturday weightlifting training, triple snatch balance and OHS work.

DE upper body

5 mins skipping + joint mobility

5 rounds (not for time)
5 ring rows
7 paralette pushups
9 wall squats

7 x 3 bench @ 70% + 20kg chain
concentric JM press + 20kg chain 4 x 6
seated KB press 3 x 10 + 5 plyo pushups each round

DE lower body

5 mins Rowing
10 min plyometric work
10 x 2 box squats @ 70% + 20kg chains
6 x 1 deads@ 70% + 20kg chains
weighted hip ext 3 x max @ 25kg

then:
8min AMRAP
10 KB swings @ 48
5plyo pushups

Military Workout Mon 02 Jul 12

A.M - Select Pers


3 x 1000m Run @ 2:1 rest


P.M - Select Pers


5 rounds of:
Max Heaves + Push Ups @ 2 sec cadence (4 x Heaves)

Military Workout Sat 30 Jun 12

A.M - Select Pers
Pack March 90min @ 20kg
P.M - Select Pers
Stretching session 1 hour

Military Workout Fri 29 Jun 12

A.M Select Pers


8 x 400m Run @ 1:1 rest, aim for <1:30


P.M - Select Pers

10 Rounds of:
10	Burpee
10	Get Ups

For time.

Military Workout Thu 28 Jun 12

A.M - Select Pers

5min Warm Up Spin
1min Work			5 Rounds at 1:1 Rest
30 sec Work			10 Rounds at 1:1 Rest
1min Work			5 Rounds at 1:1 Rest
5min Cool Down Spin

P.M - Strength Pers

1,1,1,1 Floor press

4 x 6 bent over row

3 x 15 rolling tricep ext

3 x 10 side bends

3 x 5 DB shrugs + 10 toes to bar

Post-Activation Potentiation

I was asked a question today regarding one of the elements of the programming we've been putting up on the website recently.  It has to do with the inclusion of plyometrics before the main lifts for the day.  Why?
The simple answer is that it enhances your nervous system activation and should allow for faster lifting for the day.
Basically:  do plyometrics before your main lift and you will be move explosive on that lift, therefore able to lift more.  Those of you that don't want to get geeky can stop reading here.

For the rest of us, the longer answer is a physiological process known as post-activation potentiation.  This is a phenomenon that only occurs in fast twitch (type 2B/X) muscle fibres.  It has to do with the priming of the nervous system by performing an explosive lift before a heavy one or, interestingly, a sub-maximal repetition set before an explosive lift.  Examples of this would be performing high box jumps prior to snatching of cleans (or speed box squats) or performing heavy squats prior to a vertical jump test.  Loading of the nervous system elicits an excited state in which performance is enhanced (1).  This can however cause fatigue to set in so it pays to be careful, it is the contractile history of the muscle which is important for application.

So this is just a short term gain, right?  Not really, as there appears to be a chronic adaption that takes place (1)(2).  It is commonly used in a training protocol called complex training in an attempt to transfer strength gains into power gains.  Typically, exercises are paired together in a complex pair that work similar muscle groups.  An example would be depth jumps followed by squats (3) and it has been suggested numerous times that complex training is superior to either traditional strength training or plyometrics by themselves (3)(4)(5).

So, where does this leave us?  We've seen that high intensity muscle contractions prior to an event/exercise can improve the performance in that event.  This is why we've been putting plyometrics before squatting and benching in our programming of late and why you should too (if you don't already follow what we post).  It is important to activate the neuromuscluar system to provide an enhanced ground to perform your activity in.

Short answer again, do box jumps before squatting and close grip plyo pushups before benching to get increased performance.


1. Guellich, A. & Schmidtbleicher, D., 1996. MVC-induced short-term potentiation of explosive force Les MCV engendrant un potentiel de force explosive a court terme La potenciacion a corto plazo de la fuerza explosiva producida por contracciones voluntarias maximales (CVM). New Studies in Athletics, 11(4), p.67-81.
2. Weber, K.R., Brown, L.E., Coburn, J.W. & Zinder, S.M. 2008, "Acute effects of heavy-load squats on consecutive squat jump performance", Journal of strength and conditioning research / National Strength & Conditioning Association, vol. 22, no. 3, pp. 726-730.
3. Robert Gringmuth 1998, Explosive Power and Strength Complex Training for Maximum Results.
4. Lyttle, A.D., Wilson, G.J. & Ostrowski, K.J., 1996. Enhancing performance: maximal power versus combined weights and plyometrics training. The Journal of Strength Conditioning Research, 10(3), p.173.
5. Verkhoshanski, V. and V. Tatyan. Speed-strength preparation of future champions.
Sov. Sports Rev. 18(4): 166-170. 1983. 21.

DE upper body

5 min rowing
3 x 10 ring rows (feet at hand level)
9 x 3 bench @ 65 % + 20kg chain
4 x 8 DB bench press
3 x max rep Kroc rows

and then some craziness - 5 km row

Military Workout Wed 27 Jun 12

A.M - Select Pers
Swim 40min

Military Workout Tues 26 Jun 12

A.M - Select Pers

Boxing			1 min on each activity 6 times through @ 80-100% effort
Skip Boxing
Floor to Ceiling Boxing
Crunches

P.M - Strength Pers

1,1,1,1 Front squat
3 x 3 deficit deadlifts @ 75%
4 x 10 good mornings @ 60kg
3 x 12 reverse hypers @ 20kg

Military Workout Mon 25 Jun 12

A.M - Select Pers
5 rounds of:
Max Heaves + Push Ups @ 2 Second Cadence (2 x Max Heaves)


All Pers
4 x 800m Run @ 1:1 rest

DE lower body

skipping/rowing for about 5 min
10 min plyo work
12 x 2 box squat @ 65% + 20kg of chain
8 x 1 pulls @ 65% + 20kg chain
4 x 6 good morning
3 x 10 (5 each leg) weighted one leg squats (KB in the rack position)

Recipe of the Week

Banana Bread

3 large bananas (browned and a bit squishy)
1.5 cups of cashews
1 cup of almond meal
3 eggs
2 table spoons of coconut oil
1 teaspoon of baking soda
cinnamon to taste

preheat your oven to 200oC.  blend the cashews into a fine powder and add to the almond meal.  Mash the bananas, add the eggs then put the dry stuff with the wet stuff.  Mix very well and pop in the oven.  Cooking time is about 35 minutes (or until you can poke a knife in and have it come out clean).
Let cool and enjoy!

ME upper body

Deload week

joint mobility 10 mins
med ball throws 10 mins @ 6-10 kg ball
5 x 3 bench @ 80% + 5 plyo pushups
3 x 4 Close grip bench press w/pause AHAP

3 rounds:
50 double unders
10 pushpress @ 60kg
15 ring dips

ME lower body

Deload week

10 min skipping
plyometric work for 10 mins (box jumps, broad jumps, deapthjumps etc)
5 x 3 squats @ 80% of 1 RM + 5 KB swing @ 32kg
6 trips of 20 m walking lunges @ 40kg, after each round perform 10 plyometric pushups

DE upper body

Deload week

3 x 15 ring rows

3 x 15 paralette puahups

9 x 3 bench press @ 60% + 20kg chain

4 x 6 DB bench @ AHAP

20 min AMRAP

5 strict pullups

7 paralette pushups (feet on box)

9 belt squats @ 32 kg

just keep moving for the whole 20 min

Military Workout Mon 18 Jun 2012

A.M - All Pers
Run 45 - 60min Medium Pace

P.M - Select Pers
5 Rounds for score/time:
R1
Max Strict Heaves
Max Push Ups @ 2 sec cadence
R2
-2 R1 Strict Heaves
-5 R1 Push Ups @ 2 sec cadence
R3
-2 R2 Strict Heaves
-5 R2 Push Ups @ 2 sec cadence
R4
-2 R3 Strict Heaves
-5 R3 Push Ups @ 2 sec cadence
R5
-2 R4 Strict Heaves
-5 R4 Push Ups @ 2 sec cadence

Time in seconds = Score eg. 6min 18 seconds = 378 (378 seconds)
Subtract 1 second for every rep done.
Subtract an extra 3 seconds for every rep over required reps.
Add 10 seconds to time for every rep missed.
eg. R1=15&60, R2=13&54 (req 55), R3=11&50, R4=11 (extra 2 done)&44 (req 45), R5=9&40 in 6:18 (378 seconds)
378 - Rep score
This equates to 15+60+13+54+11+50+11+44+9+40= 307, so 378-307=71
add reps missed score
2 reps missed = 2 x 10 = 20+71 = 91
minus extra reps done score
2 extra reps = 2 x 3 = 6, so 91 - 6 equals a total score of 85.
The lower the score the better.

Recipe of the week

No bake sticky apple bars

This weeks recipe comes courtesy of www.paleomg.com.  If you haven't checked it out have a look, some amazing food and crazy rants!

Ingredients

• Crust
• 12 medjool dates, pits removed
• 1 cup almond butter
• 1/4 cup Raw Honey
• 1/4 cup Unsweetended Shredded Coconut
• 1/2 cup Coconut Cream Concentrate
• 1 teaspoon cinnamon
• pinch of salt
• For the toppings
• 3 apples, cored and thinly sliced
• 3 tablespoons Gold Label Virgin Coconut Oil
• 1/2 cup walnuts, roughly chopped
• 1/4 cup Raw Honey
• 2 tablespoons Coconut Cream Concentrate
• pinch of cinnamon
• pinch of salt

Instructions

1. First make your crust. Add all ingredients for the crust to a food processor. (you may need to heat up your coconut cream concentrate aka coconut butter)
2. Put crust ingredients in an 8×8 or 9×9 glass baking dish, press down until evenly distributed.
3. Now heat up a large skillet under medium heat. Add your coconut oil then your sliced apples.
4. Once apples begin to become soft, add your walnuts. Be sure to continuously stir so the apples and walnuts do not burns.
5. Once apples are wilted, add your honey and coconut cream concentrate along with cinnamon and salt.
6. When all ingredients are incorporated, pour mixture on top of crust and press flat. Put in the fridge to harden for 30-45 minutes.
7. Cut into squares and serve!!

DE lower body

Deload week

3 x 10 reps of the following:
lunges
squats
hip ext
pushups
KB swing @ 24kg
12 x 2 box squats @ 60% + 20 kg chain
8 x 1 deadlifts off a 3" deficit @ 60%
4 x 10 weighted hip ext AHAP

5 rounds each for time:
3 Front squats @ 70% 1 RM
3 Box jumps @ AHAP
200 m row
rest 2 min

ME bench press

3 x AMRAP ring rows
3 x 5 strict press (not too heavy)
3 RM DB bench
5 x 5 DB bench @ 90 % of 3 RM
3 x 5 strict press (a lot heavier)

ME lower body

plyometric work 10 mins (deapth jumps, seated box jumps etc)

3 RM good morning (narrow stance)

5 x 5 good morning (wide stance) @ 90% of 3 RM 

1.5 squats 5 x 3 (unrack bar and squat down, come back up past parallel, back down to bottom then up to the top)

10 rounds

3 front squats @ 80

5 HSPU

DE bench

3 x max strict pullups

3 x 10 strict toes to bar

9 x 3 bench @ 70% + red bands

5 x 5 DB incline bench @ AHAP

AMRAP 30 secs on 30 secs off

plyometric pushups

DB bent over row @ 30kg DB's 

DE squats and pulls

sled drags 6 x 60m increasing weight each time

GHD situps 3 x 20

10 x 2 box squats @ 70% + red bands 

6 x 1 deadlifts @ 70% from deficit

bottom up good mornings 6 x 4

walking lunges 4 x 20m @ AHAP

5 min AMRAP

5 KB swings @ 32/24

5 burpees

Recipe of the week

Chocolate balls

1/2 C peanut butter (Any nut butter will work here, but I prefer peanut butter)
1/4-1/3 C agave nectar (hone will also work well)
1 C quinoa flakes
1 C shredded unsweetened coconut (I used fine dessicated coconut) 
1-2 tsp your favorite spices or spice combinations like cinnamon and nutmeg (optional)
1/2 C carob buttons (unsweetened)

Directions

In a large bowl add everything together and mix well with your hands.  Cool the mixture for around 30 mins in the fridge then roll into small balls and refrigerate.
I'm going to give this a try using protein powder instead of the quinoa to see how it goes, may work, may not but I'll get back to you:)

Military Workout Fri 08 Jun 12

This morning we did some Military Self Defense training and some other fight training. Worked on some basic Silat styled deflections of strikes, Judo, Muay Thai and Ju Jitsu. Concentrated predominately on strangles, chokes and dislocations.


It was a small group this morning, they all got a lot out of it. All agreed that it was the best PT session that they'd done all year, namely because they were learning something also (all beating the crap out of each other). 

ME upper body

3 x 15  paralette pushups

bent over row 3 x 10

incline bench press 2,2,2,2

DB incline bench 4 x 6

Kroc rows (use strap) 2 x max each side

tricep pushups 3 x max (feet elevated)

Max effort lower body

plyometric work 10 mins

ME pause squats 2,2,2,2

narrow stance good morning 5 x 5

stiff leg sumo deadlift 4 x 8

ab work

Military Workout Wed 06 Jun 12

A.M - All Pers
Station 1 - 1-10 Squat Jump
Station 2 - 10-1 Clapping Push Up
Between Stations:
Lunge Walk 20m
Sprint 20m
Looks like:
1 Squat Jump, Lunge Walk 20m, Sprint 20m,10 Clapping Push Ups, Lunge Walk 20m, Sprint 20m.
2 Squat Jump, Lunge Walk 20m, Sprint 20m,9 Clapping Push Ups, Lunge Walk 20m, Sprint 20m. etc. etc
until you reach 10 Squat Jump, Lunge Walk 20m, Sprint 20m,1 Clapping Push Ups.


I left this session up to one of the junior soldiers to run this morning under supervision. I did this session in the afternoon but changed the Lunge Walk to OH Lunge Walk @ 20kg.

DE upper body

AM:
3 x max ring rows

3 x 30sec ring support hold

8 x 3 bench @ 65% + red bands

bent over row 4 x 6

ring pushups 4 x max

PM:

25 min row - hold 2.00 min/500m pace, 4 x 1 min fast intervals

Military Workout Mon 04 Jun 12

A.M - All Pers
200m Swim
400m Run
AMRAP 30 min


P.M - Select Pers
Circuit
10-9-8-7-6-5-4-3-2-1 reps of:
Thruster
Push Ups
Squats
Sumo Dead Lift High Pull
Heaves
Atomic Crunch

Speedy squats

AM:
3 x 10 pullups

3 x 20 lunges

12 x 2 box squats @ 65% + red bands

8 x 1 deadlifts from deficit @ 65%

weighted hip ext 3 x 15 @ 20kg

ab work

PM:

snatch ladder - start at 60kg and add 5kg every minute.  Each minute perform one snatch at the progressively heavier weight

8 rounds:

200m row

10 ring dips

Recipe of the Week

Stuffed capsicums

500g mince meat
2 cloves of garlic
2 table spoons of chopped ginger
2 small chilies
salt to taste
Parmesan cheese
2 large capsicums
2 tins of tomato
1 table spoon of coconut oil

heat a pan with coconut oil and add in garlic, ginger and chilie and quickly sautee.  Add the beef and cook till brown, adding in the tomatoes and reducing the whole lot down till it's a bit thick over low heat.  chop the top off the capsicums and hollow them out.  Pop them in an oven tray and add in the reduced tomato sauce till they're full.  Sprinkle the parmesan cheese over the top and cook till the capsicums are soft on the outside (about 15 mins).
Serve with your favorite veges and enjoy!

ME upper body

3 x 15 bent over row

5 x 5 plyo pushups

incline bench press 2,2,2,2

seated KB press 6 x 5

strict toes to bar 4 x max rest 60 secs

row 250m x 10 rest 90 secs

Military Workout Fri 01 May 12

A.M - All Pers


300 Push Ups


Max effort, once you have reached your max without dropping to your knees or adopting a 'rest' position, sprint 50m. Repeat until you have reached 300.
For those doing this as a group (as mine were this morning), it is an individual effort, however, once you have finished adopt the prone hold (or bridge position) and wait for the last person to finish. This part sucks more than the actual push up part.

ME lower body

3 x 10 back ext

3 x 5 single leg box jumps (each leg)

Bottom up squat 2,2,2,2 (no belt, no shoes)

deficit pulls 6 x 3

sled drags 10 x 60m AHAP

abs x a lot

Military Workout Thu 31 May 12

1-1-1-1 Deadlift
3 rounds of:
10 GHD Situps
10 Back Ext
Then:
1-1-1-1 Close Grip Bench Press

3 rounds of:
10 GHD Situps
10 Back Ext
Then:
5 x 5 Wide Stance Straight Legged Deadlift
5 x 5 Bench Press
5 x 5 Back Squat
4 x 12 Full Body Dips
3 x 30 Good Mornings
4 x 15 Bent Over Row
3 x 5 Single Leg Box Squat
4 x 8 DB Clean and Press
Then:
4 x Kick Boxing Tabata


Yes this is a massive workout, yes it takes over 2 hours to do it properly and yes it is much more than what is normally done first thing in the morning. However, every now and then you need to suprise your body, it's smarter and more adaptive than what you give it credit for. Try it, do something out of the norm from your normal training program, you'll feel pain in places that you forgot you had.


As for tomorrow, well tomorrow is going to suck. A little intro to SMMF for them. For those that did this mornings session (the lads and lass's had this morning off from PT), tomorrow is really going to suck.

Military Workout Wed 30 May 12

A.M - All Pers
Max Push Ups @ 2 second cadence
Max time Prone Hold 
Max Strict Military Heaves
Max effort Multi Stage Fitness Test (Beep Test)


P.M - Select Pers
6km Cross Country Run

DE upper body

3 x 10 paralette pushups
3 x 10 strict pullups

8 x 3 bench press @ 60% + red bands

seated shoulder press off pins 6 x 4

rolling tricep ext 4 x 15

prowler push 12-15 x 60m rest 90 secs

Military Workout Tue 29 May 12

A.M - Strength Pers


1-1-1-1 Back Squat
8 x 3 Bench Press
5 x 3 Box Squat
4 x 6 Bench Row
8 x 2 Speed Dead Lift
6 x 8 DB Clean and Push Press
3 x 5 One Leg Box Squats
3 x 15 Rolling Tricep Extension


- All Pers
30 min Recovery Run

Military Workout Mon 28 May 12

A.M - All Pers


3 Teams


T1 - Kicking the Bag (P1 Kicks, P2 Holds the Bag)
T2 - Punching the Bag (P1 Kicks, P2 Holds the Bag)
T3 - Squat Hold (all pers in T3)
3 Rounds @ 20 (R1), 40(R2) and 60(R3) seconds. Sprint 70m after each round
Then:
3 more rounds @ 20 (R1), 40(R2) and 60(R3) seconds. Sprint 70m after each round

T1 - Kicking the Bag (P2 Kicks, P1 Holds the Bag)
T2 - Punching the Bag (P2 Kicks, P1 Holds the Bag)
T3 - Prone Hold (all pers in T3)



Teams change. Go through until all teams have done each station. All exercises begin as soon as you get back to your station, the time starts once the last person has reached their station and started working. NO REST UNTIL THE SESSION IS FINISHED!!!


Each person ends up working 12 minutes (minimum, dependent on how slow people are getting back to their station) on all three stations and sprinting 1260m.

Recipe of the week

Alonng with the new program, we'll be posting some recipes that we are particularly fond of.  Not paleo, not zone, just awesome.

"Power breakfast"

1/2 cup quinoa

1 cup almond milk

1/2 cup mixed nuts

1 banana

some cinnamon

1 scoop (or serve) of your favorite protein powder

1 table spoon of peanut butter

Add quinoa and almond milk to a pan and heat gently till the quinoa is cooked (about 1-2 mins).  Add in protein powder, banana and cinnamon and stir through.  Add to a bowl and top with nixed nuts and peanut butter. 

DE lower body

3 x 10 ring rows feet on ground
jumps from knees x a few
12 x 2 box squat (low box) @ 60% + red bands
8 x 1 DL @ 60% + quaded purple bands
bottom up good mornings 5 x 6
weighted hip ext 4 x 10-15 with weight plate on chest
ab work x a lot

The Big Three

So, for the next 8 weeks, we will be running a powerlifting program here at SSC.  Emphasis will be on the big three lifts and strength out of the bottom as all our competitors are raw lifters so the strength curve dictates a stronger bottom position than geared lifting.  There will also be a heavy dose of GPP in the form of hill sprints, prowler work and some power endurance workouts.

If you're following the program, please post your weights, times etc to the comments as the feedback we receive will go towards the design of our next program.

                                Ah yes, the perfect squat!

Military Workout Wed 23 May 12

A.M - Strength Pers
5 x 3 Close Grip Bench Press
6 x 4 Kneeling Bent Over Row
3 x 15 Rolling Tricep Extension + 10 x Clapping Push Ups between sets.


All Pers
6Km Cross Country Run


P.M - Select Pers
150 Push Ups.
Do your max, then Sprint 50m. Repeat until you have reached 150 Push Ups. No rest between the Sprints and the Push Ups.

The Northface 100

For those of you that don't know, two of us here at Sydney s and c decided it would be a good idea to enter The Northface 100, a 100km trail run through the Blue Mountains with 4.3km of vertical climb and descent.  On paper it looks tough: 100k's through some rugged terrain with a lot of hills and stairs.  In practice, it was the hardest thing I have ever done.
We were warned before the race started to just take it easy for the first few kilometers up to check point one at the 18k mark.  We sort of did and sort of didn't listen to this.  While we felt good for the first few k's, there was a lot of walking and being stuck behind people which slowed us down considerably.
Stomach cramps up to cp1 made the going a little tougher but not unbearable and they disappeared into the second leg.  By 30km's however, both quads, both hammys and both adductors were cramping to the point of not being able to bend my legs.  This make climbing hills and descending a little tricky.
After cp2 at 38km's everything was going well until around 42km's and a steep down hill section which took it's toll on the knees and ankles.  We hobbled into cp3 at 54km's around the time the winner finished the race in 9 hours 22 minutes.  Cp3-cp4 was not too bad apart from the stairs at Nellies Glen on the six foot track, which nearly broke me.  We spent a long time in cp4 sorting ourselves out both mentally and physically, getting some food in and a bit of a break.
The next 24km's were hell, there is no other way to describe it.  We ran through the Katoomba streets for a couple of kilometers before descending the great stairs and onto a fire track to Leura creek.  We were told before hand that the course went down to the creek, along a bit and back up.  It really goes down to the creek, along a bit, down again to another creek then climbs for 700m over 8km!  This slowed things down a bit.  We got in to cp5 at 89km's thinking we were good to finish in under 19 hours easily.  The last section (11km's) took 2 hours 30 mins over stairs, technical single track and creek crossings that send you on an emotional roller coaster so close to the end.
We finished in 19 hours, 17 minutes and 53 seconds.
A couple of after-thoughts:

1 - I have a new found respect for ultra runners.  Running for extended periods of time is not normally something we condone, however it takes a special sort of person to do well in these races.
2 - If you're going to do something, fucking train for it!  Adding a few 400's or a couple of 2km time trials to your normal training is not going to cut it.  Build your body up a bit with some specifics (like long walks/jogs over the type of terrain you'll be covering).  This applies to anything however: if you have a specific event, train for it specifically.
3 - practice your race/game day nutrition and strategy beforehand.  Trying to run/walk 70km's with leg cramps is not nice.  Practice what you're going to be doing on the day with foods, drinks, equipment etc.  This goes for any competition and any sport.
4 - Don't be afraid to get support.  This is more a little life lesson than a training one but applies to the gym as well.  I was dragged through the last km's of TNF100 by the most amazing person I know and I'm not sure I would've kept going if it hadn't been for them.  If the support of someone else is what you need to keep going, get it, and keep going.  We all need a little help now and then.

New program will be starting up soon too, an 8 week powerlifting program for a competition on 15 July 12.

Military Workout Mon 20 May 12

A.M - Strength Pers


5 x 3 Back Squat
8 x 2 Speed Deadlift
5 x 3 Straight Legged Deadlift + 10 x Knees to Feet Jumps after each set


- All Pers


Touch Football


P.M - Select Pers


3 Rounds of:
15 x Jumping Squats
5 x One Legged Squat (each side)
15 x Jumping Lunge

Military Workout Mon 14 May 12

Ok, so we've been out field for a couple of weeks and to allow for everyone to ease back into training this mornings session was pretty easy.


A.M


5 Km Run

Military Workout Mon 23 Apr 12

A.M. - Strength Pers


5 x 3 DB Bench Press
5 x 3 DB Row
5 x 5 Single Arm DB Clean and Press
3 x 5 Rolling Tricep Extension


All Pers


Basic Fitness Assessment (again)
Max Strict Military Push Ups in 2 minutes
Max Strict Military Sit Ups in 5 minutes @ 3 second cadence
Max effort 2.4 km Run or 5 km Walk

Military Workout Tue 10 Apr 12

A.M - Strength Pers
5 x 3 Back Squat
8 x 2 Speed Deadlift
5 x 3 Straight Legged Deadlift + 5 Knees to Feet jumps per set


All Pers
40 min Run


P.M - Select Pers
3 rounds of:
15 Jumping Squats
5 One Legged Squats
15 Jumping Lunges


Other Pers
40 min of Boxing Training

Military Workout Wed 21 Mar 12

A.M - All Per


7 Km Walk / Run w/10-15kg Chest or Belt Rig
First 1500m through a creek varying depths of water from ankle to neck height.
400m Run along semi-formed tracks
500m through a creek varying depths of water from ankle to waist height.
1000m up a re-entrant gaining 200m in elevation.
1200m run down a sealed road.
1700m walk through varying terrain.
700m run on sealed roads, dirt tracks and gravel roads to start point.


P.M - Select Pers
400m Row
Squat Jumps 21-18-15-12-9
Kettlebell Swings 21-18-15-12-9


= 5 rounds of 400m Row plus the number of Squat Jumps and KB Swing for the round your up to.


For Time:

Military Workout Tue 20 Mar 12

P.M. - Strength Pers


1-1-1-1 DB Bench Press
5 x 3 DB Bench Press
5 x 3 Single Arm Row
1-1-1-1-1 Rolling Tricep Extension (risk failure)
Then,
3 rounds of:
20 x DB Bench Press (@20RM)
20 x Single Arm Row (@ DB BP 20RM)
At completion, go straight into,
3 rounds of:
10 x Single Arm Clean and Press (each side @1/2 DB BP 20RM)
10 x Manmakers (@1/2 DB BP 20RM)
For Time:
Promptly vomit and or curl up into the fetal position.

Military Workout Mon 19 Mar 12

A.M - Strength Pers


9 x 2 Box Squat
5 x 2 Deadlift + 5 x Heave (Strict Mil Pull Up)
3 x 5 One Leg Box Squat (each side) + 5 x Single Arm Push Up (each side)
6 x 100m Sprint w/10kg weight vest or belt rig

Military Workout Fri 16 Mar 12

A.M - All Pers
10 km Webbing March in cams and boots@ 10kg + Rifle 


P.M - Strength Pers


1-1-1-1 Close Grip Bench Press
4 x 6 Bench Press
4 x 6 Bent Over Barbell Row
4 x 6 Shoulder Press
4 x 15 Kneeling Row
4 x 15 Rolling Tricep Extension

100km Run Training Programs

A question was posed to us on how one would prepare themselves for a 100km run. The person asking is a power lifter. After some quick research, the following program is for a beginner or can be utilised by those who run on a regular basis. This program is courtesy of http://baldultrarunner.wordpress.com, from which the programming has remained the same however the text has been adapted. 

The first program is for a beginner. It comprises of 30 weeks lead up to the event.

Week Number	M	T	W	T	F	S	S	Total
1	–	2	4	6	–	14	8	34
2	–	4	8	6	–	16	8	42
3	–	4	8	6	–	16	8	42
4	–	4	8	6	–	18	10	46
5	–	2	4	6	–	14	8	34
6	–	4	8	6	–	18	10	46
7	–	4	8	6	–	18	10	46
8	–	4	8	6	–	20	12	50
9	–	2	4	6	–	14	8	34
10	–	4	8	6	–	20	12	50
11	–	4	10	6	–	23	12	55
12	–	4	10	6	–	23	12	55
13	–	2	4	6	–	14	8	34
14	–	4	12	6	–	25	13	60
15	–	4	12	6	–	25	13	60
16	–	4	12	6	–	25	13	60
17	–	4	8	6	–	10	8	36
18	–	4	12	6	–	28	15	65
19	–	4	12	6	–	28	15	65
20	–	4	12	6	–	28	15	65
21	–	4	8	6	–	10	8	36
22	–	4	15	6	–	30	15	70
23	–	4	15	6	–	30	15	70
24	–	4	15	6	–	30	20	75
25	–	4	8	6	–	10	8	36
26	–	4	15	6	–	30	20	75
27	–	4	15	6	–	30	20	75
28	–	4	10	6	–	10	10	40
29	–	4	–	6	–	10	–	20
30	5	3	2	–	–	100	–	110

---

You will begin running longer on the weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. This will result in a higher weekly mileage. 

You can vary your schedule as required, though nothing will really substitute the longer runs on the weekend, remember that the runs should be done on the race course or that which most simulates the race conditions, ie. similar elevation gain/loss, similar trail conditions, etc. 

To maintain an advancement in your the pace you are setting for the longer runs, use your shorter runs for some tempo speed work, as follows: 1-km warm up, followed by 3-kms tempo = 4-kms.

Rest is essential. It is recommended that you set rest days where no running at all is conducted, go for a swim, a light cycle, anything that is an active recovery. 

Do not over train. Take a rest week every fourth week, this does not mean that you don't train, just go easy on the pace, lower the distances if required or do another for of active recovery if you are starting to get some niggling injuries. Although it should hurt to a degree to train for a 100-km, you should gradually begin to notice that you feel stronger and recover faster as you progress. If early into the 4 week training cycle and you develop any recurring pains, ongoing fatigue or frequent illness, you should consider dropping one of the mid-week runs for a while. It is entirely possible to run the 100 km without the mid-week long run so it also may be dropped for a time, to allow problems to resolve.

The three-week pre-race taper begins at Week 28 and is essential for entering into the 100 km well rested and injury free. There is only two high mileage weeks in the last five weeks, for the same reason. Do not do any last minute training that withdraws from your training account. If you are nursing an injury, you might even consider taking a four-week pre-race taper.

When you are training for the 100-km, always go for time spent running, over speed. The more time you spend running, the better prepared you will be. It is also beneficial to avoid distances over 30 kms during the last 16 weeks of your training. Don’t risk developing injuries that may interfere with the last phase of your training or will not heal by race date.