Military Workout 03 Jun 13

I (Duncan) must apologise for not posting regular Military Workout posts as promised earlier in the year. Whilst Alex has been regularly sharing his wealth of knowledge, I have been preparing for another stint overseas. Thus the Military Workout posts have not been updated in quite some time.
I will post the daily Military Workouts when I can, obviously there are many factors that can prevent a soldier from accessing the internet at times over here.

With that said, here is today's Military Workout.

AM.

3 x Close Grip Bench Press
6 x 4 Bent Over Single Arm Row
3 x 15 Rolling Tricep Extension
150 Pushups, every time you need to rest, row 100m.

PM.

10 rounds of:
10 x Burpee
10 x Get Ups

Use anything you can find as a weight to lift on the get ups.

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

Military Workout Tue 06 Dec 11

A.M - All Pers


5 Rounds of:
Max Strict Heaves
Max Strict Push Ups @ 2 second cadence.
Rest 2 min between sets


P.M - Strength Pers


4 Rounds of:
3 x Dumbbell Bench Press
Max Push Ups
15 x Rolling Tricep Extension
5 x Dumbbell Clean and Press (each arm)


P.M - Endurance Pers


2.5 km Row
25 min Run
2.5 km Row

Military Workout Mon 12 Sep 11

AM - All Pers
Cardiovascular and Agility Training


Maximal effort at the MSFT (beep test).
At failure, continue on with the Illinois Agility Test at the same pace. For each stage (beep) complete one of the four 10 metre portions of the test. Continue until failure.
On failure of the Illinois Agility Test, restart the MSFT and repeat.


Continue for 40 minutes.


PM - Strength Pers only


1-1-1-1 Floor Press
4 x 6 Bent Over Row
3 x 15 Rolling Tricep Extension
3 x 10 Side Bends
3 x 5 DB Shrugs + 10 Toes to Bar

Military Workout Mon 29 Aug 11

AM - Fitness Assessment


Max Push Ups @ 2 sec cadence
Max Strict Heaves
Max Prone Hold
Beep Test


PM


12 x Box Squat @ 50% 1RM + Blue Bands
7 x 1 Deadlift @ 50% 1RM + Quaded Blue Bands
4 x 5 One Legged Squat (each side)


The unassisted situps have been replaced with the prone hold.

Military Workout Mon 15 Aug 11

PT has been cancelled in the morning due to a stocktake. Normal deal really, especially in support units. The first thing to go is PT when something out of the ordinary occurs.

For those of us that understand that people actually perform better with regular exercise, we'll be doing one of Alex's Power and Strength workouts during lunch.

12 x 2 box squats @ 50% + green bands
box jumps from knees to a max
4 x 6 stiff leg deadlifts
sled drags 6 x 60m @ 120kg
4 x 20 KB swings @ 32, short rest between sets