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