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