AM. - Select Pers
Cycle 28km
All Pers
1 Hour Boxing/Sparring Session
PM. - Select Pers
Cycle 28km
Tuesday, January 31, 2012
Monday, January 30, 2012
Military Workout Mon 30 Jan 12
AM. - Strength Pers
1-1-1-1 Back Squat
5 x 5 Dead Lift (go heavy, risk failure)
10 x 1 Max Box Jump
All Pers
12 x 100m Sprint
4 x 200m Sprint
1 x 400m Sprint
PM. - Select Pers
Run for 30min
1-1-1-1 Back Squat
5 x 5 Dead Lift (go heavy, risk failure)
10 x 1 Max Box Jump
All Pers
12 x 100m Sprint
4 x 200m Sprint
1 x 400m Sprint
PM. - Select Pers
Run for 30min
Wednesday, January 25, 2012
Military Workout Wed 25 Jan 12
AM. - All Pers
6 rounds of:
20 x Kettlebell Swings
20 x Situp
20 x Sumo Dead Lift High Pull w/kettlebell
20 x Squat
50m Sprint
20 x Medball Slam
50m Sprint
It's been raining pretty solidly for three days currently so this mornings session ended up being a little muddy.
6 rounds of:
20 x Kettlebell Swings
20 x Situp
20 x Sumo Dead Lift High Pull w/kettlebell
20 x Squat
50m Sprint
20 x Medball Slam
50m Sprint
It's been raining pretty solidly for three days currently so this mornings session ended up being a little muddy.
Tuesday, January 24, 2012
Military Workout Tue 24 Jan 12
AM. - Strength Pers
9 x 2 Back Squat
5 x 2 Dead Lift
3 x 5 One Legged Squat
PM. - Strength Pers
1-1-1-1 Bench Press
5 x 3 Dumbbell Press
5 x 5 One Arm Row
3 x Max Rolling Tricep Extension
Then:
Row 1Km
9 x 2 Back Squat
5 x 2 Dead Lift
3 x 5 One Legged Squat
PM. - Strength Pers
1-1-1-1 Bench Press
5 x 3 Dumbbell Press
5 x 5 One Arm Row
3 x Max Rolling Tricep Extension
Then:
Row 1Km
Monday, January 23, 2012
Military Workout Mon 23 Jan 12
AM. - Select Pers
AMRAP 30min:
10 x Power Clean
10 x Lying Heave
10 x Burpee
200m Row
AM. - All Pers
Deck Of Cards Circuit.
Ace = 10 x Squat
King = 10 x Bicep Curl (each arm)
Queen = 20 x Crunch (I stupidly did Atomic Crunches)
Jack = 400m Run
10 = 10 x Push Ups
9 = 15 x Situp
Joker = All of the above in order.
4 x every card except the Joker (only 1 joker). End up doing:
50 x Squat
50 x Bicep Curl (each arm)
100 x Crunches or Atomic Crunches
Run 2Km
50 x Push Ups
75 x Situps
Not my session, but still not a bad circuit for those that have become out of condition over the xmas period or those that did the AMRAP session directly beforehand.
PM. - Select Pers
5 rounds of:
10 x Strict Heave @ 4 second cadence
30 x Strict Push Up @ 2 second cadence
Then later:
6 x 100m Sprint.
AMRAP 30min:
10 x Power Clean
10 x Lying Heave
10 x Burpee
200m Row
AM. - All Pers
Deck Of Cards Circuit.
Ace = 10 x Squat
King = 10 x Bicep Curl (each arm)
Queen = 20 x Crunch (I stupidly did Atomic Crunches)
Jack = 400m Run
10 = 10 x Push Ups
9 = 15 x Situp
Joker = All of the above in order.
4 x every card except the Joker (only 1 joker). End up doing:
50 x Squat
50 x Bicep Curl (each arm)
100 x Crunches or Atomic Crunches
Run 2Km
50 x Push Ups
75 x Situps
Not my session, but still not a bad circuit for those that have become out of condition over the xmas period or those that did the AMRAP session directly beforehand.
PM. - Select Pers
5 rounds of:
10 x Strict Heave @ 4 second cadence
30 x Strict Push Up @ 2 second cadence
Then later:
6 x 100m Sprint.
Military Workout Fri 20 Jan 12
AM. - Select Pers
Run 2Km
Row 4Km
Run 2Km
AM. - Mil Pers
Basic Fitness Assessment
Max Strict Push Up in 2 min
Max Strict Sit Up in 5 min @ 3 second cadence
2.4Km Run
PM. - Strength Pers
1-1-1-1 Front Squat
3 x 3 Back Squat
Then:
5 rounds of:
5 x Dead Lift
5 x Push Press
Run 2Km
Row 4Km
Run 2Km
AM. - Mil Pers
Basic Fitness Assessment
Max Strict Push Up in 2 min
Max Strict Sit Up in 5 min @ 3 second cadence
2.4Km Run
PM. - Strength Pers
1-1-1-1 Front Squat
3 x 3 Back Squat
Then:
5 rounds of:
5 x Dead Lift
5 x Push Press
Wednesday, January 18, 2012
Military Workout Wed 18 Jan 12
AM. - All Pers
Touch Football
PM. - Select Pers
Run 30 min
Row 4 Km
Swim 400m
Touch Football
PM. - Select Pers
Run 30 min
Row 4 Km
Swim 400m
Military Workout Tue 17 Jan 12
AM. - Select Pers
5 rounds of:
10 Heaves
3 Cadence Push Ups
PM. - Strength Pers
8 x 3 Bench Press
3 x 15 Rolling Tricep Extension
1 x Max Rolling Tricep Extension
Then:
5 Rounds of:
30 seconds Clapping Push Ups
30 second Bent Over Row
Rest 1 Min between sets
5 rounds of:
10 Heaves
3 Cadence Push Ups
PM. - Strength Pers
8 x 3 Bench Press
3 x 15 Rolling Tricep Extension
1 x Max Rolling Tricep Extension
Then:
5 Rounds of:
30 seconds Clapping Push Ups
30 second Bent Over Row
Rest 1 Min between sets
Monday, January 16, 2012
Military Workout Mon 16 Jan 11
Strength Endurance - Select Pers
12 x 2 Box Squat + 10 knees to feet jumps between sets
4 x 6 Straight Legged Dead Lift
4 x 20 Back Squat + 20 Squat Jumps between sets
New year, new unit and a whole bunch of new people to train. Organised PT doesn't start until next week.
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