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